NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Meal Prep Menu: 2022 Week 47
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Cranberry Turkey Pinwheels
You don't have to wait until Thanksgiving leftovers show up to make these cranberry turkey wraps. Kids love them! And adults do, too!
Turkey Cranberry Pinwheels are so easy to make. Kids love them, and adults do, too. These two main ingredients go well together, especially during the fall. You don't need to cook, and the sides are easy to put together, too. Meal prep for school lunches, anyone? Or adult ones? We won't tell. No cooking or big clean-up is needed, either. Recipe for you below! Tag us if you try this one!
How to Make Cranberry Turkey Pinwheels
This cranberry turkey wrap is super easy to do. You just need to spread the cream cheese and cranberry sauce across the wrap, which you've opened up. Then, add the turkey (your favorite sliced deli turkey or leftover from Thanksgiving, perhaps), chopped walnuts (good for your brain health!), and baby spinach (which is good for everything!). Wrap it up, slice it, and you're ready to roll. Add some fresh grapes and some tortilla chips for sweet and salty sides. The cream cheese and cranberries are a creamy-tart contrast to the savory taste of the turkey. It's a great meal prep for school lunches or after-school snacks for the kids.
Substitutions and Alterations
Cranberry with turkey is the whole point here, but if you have leftover ham, feel free to add that if you like, too.
Other greens would be good here, too, such as baby arugula, for more of a peppery bite, or baby kale. Spinach is versatile, which is why we often go right to it and most people tend to like it.
Any kind of cranberry sauce would work here, canned or fresh. You can even use something like a cranberry chutney, which typically is more chunky and can have a bit of a kick to it. It'll blend in with the cream cheese.
Other sides are great with this cranberry turkey wrap, including blueberries or carrots.
If you need to skip the wrap, feel free to make these with lettuce, like our cranberry turkey lettuce wrap.
Another fun add-in we like here is sliced avocado, or maybe even bacon. But it's not necessary!
Tips for Cranberry Turkey Pinwheels
When you're wrapping up these pinwheels, you might have trouble getting it to hold together. So, if your wrap doesn't hold well, you can wrap it in foil or plastic wrap, and put it in the refrigerator for 20 minutes and then cut it. The time in the refrigerator will help everything hold together. Alternatively, you can use toothpicks to help hold the wraps together as you slice them into that pinwheel shape.
Feel free to double and triple this recipe if you want to serve these sliced pinwheels at a party as a fun appetizer. You can make them ahead of time and store them in the refrigerator on a big platter, covered with plastic wrap.
READ MORE: Love the turkey wrap thing? Try Turkey Bacon Ranch Pinwheel Snack Boxes
Servings: 4 servings
Calories: 404kcal
Ingredients
- 4 spinach wraps
- 3 oz cream cheese
- ½ lb turkey deli
- ⅓ cup cranberry sauce
- 2 tablespoon walnuts
- 1 cup spinach baby
Instructions
- Open your spinach wrap and spread the cream cheese and cranberry sauce evenly across.
- Next, add in your turkey slices, baby spinach and walnuts.
- Fold the lettuce wrap tightly and then cut across using a butcher knife.
- Repeat this same process with as many wraps as you need for the week! Add in your favorite sides and enjoy.
Video
Nutrition
Serving: 1meal | Calories: 404kcal | Carbohydrates: 50g | Protein: 17g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 40mg | Sodium: 1190mg | Potassium: 215mg | Fiber: 4g | Sugar: 11g | Vitamin A: 1099IU | Vitamin C: 2mg | Calcium: 190mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Minute Rice Buffalo Chicken Meatballs Recipes
There's little that's faster than Minute Rice, and when paired with buffalo sauce, ground chicken, and lots of other tasty things, meatballs can be on your plate in 30 minutes!
You may remember Minute Rice, or you might be wondering what it is. Maybe it's even in your pantry RIGHT NOW, as we speak. In short, it's going to make prepping these meatballs go much faster!
In short Minute Rice is rice that's ready in an instant. It kind of doesn't get faster than that, does it? It cuts way down on the cooking time for these otherwise delicious and savory meatballs. And you know how we feel about meatballs around here! And a good high-protein meal prep. These Buffalo Chicken Meatballs are SO tasty. If you use Minute Rice, which is available in these cool, pre-portioned, ready-to-serve cups, it is a lifesaver. The rice is used in these meatballs for binding.
Minute Rice Buffalo Chicken Meatballs Ingredients
- 2 lbs ground chicken
- ⅓ cup Buffalo sauce
- 2 cloves garlic
- 1 green onion, chopped
- ¼ cup yellow onion, chopped
- 2 eggs
- ¼ cup ranch dressing
- ¼ tsp pepper
- ½ tsp salt
- 1 cup panko breadcrumbs
- 4 cups white Minute Rice
Substitutions and Alterations
- The recipe calls for white rice, but feel free to use brown if you'd like, instead. It tends to have a bit more fiber. It's best with plain rice instead of jasmine or Thai rice.
- Of course, these buffalo chicken meatballs are a great way to use up any leftover rice you might have in the fridge or even the freezer. You'll need four cups altogether, though.
- Ground turkey would also work if you can't find ground chicken. We get it; sometimes the grocery store comes up short!
- Turn this into a gluten-free experience by using gluten-free breadcrumbs. Check the label of your Buffalo sauce to make sure it contains no gluten-related surprises if you need to avoid it altogether.
Tips for Buffalo Chicken Meatballs
If the thought of using store-bought ranch dressing has you raising an eyebrow-let's face it, sometimes salad dressings are a minefield of less-than-healthy ingredients-we hear you. You can make your own. We've got a killer recipe for Homemade Ranch Dressing. It's really easy!
Double or triple this recipe and freeze whatever you don't immediately plan on eating. Future you will be stoked to discover these meatballs in the freezer.
How to Store Minute Rice Buffalo Chicken Meatballs
If you're planning to go meal-prep on these meatballs, they'll keep in sealed containers in the fridge for 4 to 5 days.
If you like, you can wait until serving to drizzle with the ranch dressing and sprinkle the green onions, but it's not necessary.
How to Serve Buffalo Chicken Meatballs
- We kind of like these with elbow macaroni or other noodles, tossed in some butter. Or just right as they are, on their own.
- Pile them up into a sub roll and serve with a green salad.
- Make them small, stick tiny toothpicks in them, and serve them as appetizers.
READ MORE: Can't get enough buffalo chicken? Try these recipes!
- Whole30 Baked Buffalo Chicken Casserole
- Low-Carb Buffalo Chicken Mini Bell Peppers
- Buffalo Chicken Stuffed Sweet Potato Skins
Servings: 4 servings
Calories: 814kcal
Ingredients
- 2 lb ground chicken
- ⅓ cup Buffalo sauce
- 2 cloves garlic, minced
- 1 green onion chopped
- ¼ cup yellow onion chopped
- 2 eggs
- ¼ cup ranch dressing
- ¼ teaspoon pepper
- ½ teaspoon salt
- 1 cup panko breadcrumbs
- 4 cups Minute White Rice
Instructions
- Preheat the oven to 400°.
- In a large mixing bowl, combine the ground chicken, Buffalo sauce, garlic, yellow onion, eggs, breadcrumbs, ranch dressing and the salt + pepper.
- Mix together thoroughly; don't be afraid to use your hands.
- Line a large, rimmed baking sheet with foil. Form the meat into about 20 meatballs, and line them up on the baking sheet.
- Place in the oven and cook for 20 minutes or until the chicken has cooked all the way through.
- Remove from the oven to rest and coo for 5-10 minutes.
- While the meatballs are cooling, get your Minute Rice Cups and remove the film from the top of each.
- Cook each cup separately in the microwave for 1 minute and pour into four meal prep containers.
- Portion out your meatballs on top of the rice in each container. Then, garnish with the green onions and drizzle with ranch dressing.
- This recipe makes four meals.
Video
Nutrition
Serving: 1meal | Calories: 814kcal | Carbohydrates: 84g | Protein: 52g | Fat: 29g | Saturated Fat: 7g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 11g | Trans Fat: 0.2g | Cholesterol: 281mg | Sodium: 1326mg | Potassium: 1307mg | Fiber: 3g | Sugar: 2g | Vitamin A: 155IU | Vitamin C: 2mg | Calcium: 84mg | Iron: 9mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Top 8 Sources of Plant-Based Protein
Probably the biggest concern about plant-based diets is that they don't provide your body with enough protein. However, getting adequate amounts of protein doesn't take too much effort, even if you're a hard-core vegan.
When we hear the word "protein", we immediately think of meat, fish, or dairy products. However, what we sometimes forget is that these are just forms of animal protein and there's also a whole variety of protein sources that come from plants, and are VERY high in protein. We just have to look at the number of grams per weight of food to be pleasantly surprised.
A good way to expand your culinary knowledge and to create new recipes 📝 for your daily meals 🍽 is to learn about new ingredients! Here are some good examples of plant-based protein sources that you can use:
Here's a list of our top 8 plant-based foods high in protein:
1. Spirulina: 6g Protein / 10 grams
A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it's a plant-based protein powerhouse that finds it way into my Vitamix blends daily.
2. Lentils: 17.9g Protein / Cup
Delicious, nutritious and super easy to prepare. Trader Joe's sells them pre-cooked and I'm not afraid to just eat them cold right out of the package for lunch or a snack on the run.
3. Tempeh: 24g Protein / 4 Ounces
A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it's non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.
4. Seitan: 24g Protein / 4 Ounces
An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.
5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup
I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.
6. Quinoa: 11g Protein / Cup
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.
7. Hemp Seeds: 16g Protein / 3 Tbsp
With a perfect ration of omega-6 and omega-3 EFA's, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.
8. Pumpkin Seeds / Pepitas ¼ cup = 11g Protein
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.
Once you're all dialed in on your protein sources, making tasty meal prep combos can be a breeze. For our top plant-based meal prep recipes, Click HERE
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Meal Prep Menu: 2022 Week 46
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Butternut Squash Cranberry Skillet Meal Prep
All the flavors of fall combine in this Butternut Squash Cranberry Skillet Meal Prep. It's like a deconstructed holiday meal, but better-and Whole30 friendly!
If you're thinking that this dish, with its cranberries, sausage, and butternut squash reminds you of Thanksgiving, you wouldn't be wrong. We are so digging this combination of flavors. They come together in one dish, but without all the extra Thanksgiving heaviness. Feed your soul with warmly spiced butternut squash with tart cranberries, along with Whole30 sausage.
Make this for a protein-packed breakfast meal prep or at home for an easy weeknight meal. It's honestly a comforting and filling meal for any time of day. Once it's all put together, this squash and cranberry skillet dish is so pretty to look at, what with all those colors, that serving it for Sunday brunch is a grand idea.
The combination of tart cranberries, sweet butternut squash, and savory sausage will keep your tastebuds happy.
Butternut Squash Cranberry Skillet Meal Prep Ingredients
- 4 cups butternut squash, cubed
- 2 cups cranberries
- 1 lb. sausage, sugar and nitrate free
- ½ teaspoon nutmeg
- ½ teaspoon sage
- ½ teaspoon dried thyme
- 1 tablespoon extra virgin olive oil
How to Make Butternut Squash Cranberry Skillet Meal Prep
This comes together easily in just one skillet. Cook the cubed squash with the herbs and oil in a skillet until it begins to soften. Add in the cranberries and the sausage and cook for 5 to 7 minutes or so. (The cranberries will remain whole; they won't pop like they do when you make cranberry sauce!)
How to Store Butternut Squash Cranberry Skillet
Make it for breakfast for the family, or keep it strictly in meal prep territory. It's up to you. But it should keep in the fridge for 4 or 5 days. Reheat in a skillet with a little oil or in the microwave if desired. Another option would be to pop it into a 350 F oven, covered loosely in foil, and reheat for 15 minutes or so.
You can freeze this, too. Again, just make sure the container is airtight, or put it in a zip-close plastic bag that you've squeezed as much air out of as possible. Defrost in the microwave or overnight in the fridge, or in the oven in a casserole dish as described.
Substitutions and Alterations
- You can kick up the protein by adding in a couple of hard-boiled eggs if your macros require more of it.
- If you are out of squash feel free to use peeled and cubed sweet potatoes instead.
- Rosemary is a nice addition in terms of herbs, but it's not necessary.
- If you don't have nutmeg, substitute cinnamon instead.
- Any kind of sugar- and nitrate-free sausage works in this squash cranberry skillet dish, whether it's pork, chicken, or turkey. Your call!
Tips
This recipe works amazingly well as a base for a stuffing recipe! So, for those already planning their holiday menu, add this for a healthy dish at your table! Keep in mind, though, that cranberries are really tart; if you've never had them cooked before you're in for a treat.
READ MORE: Following Whole30? You Need 7 Days of Whole30 Breakfasts!
Servings: 4 meals
Calories: 349kcal
Ingredients
- 4 cups butternut squash cubed
- 2 cup cranberries fresh
- 1 pound sausage whole30 compliant, if needed
- ½ tsp. nutmeg
- ½ tsp. sage
- ½ tsp. dried thyme
- 1 tbsp. olive oil
- hard boiled eggs optional
Instructions
- Add extra virgin olive oil to a large skillet and bring to medium heat.
- Add butternut squash with nutmeg, sage and thyme. Stir to combine and cook 5 minutes until softened.
- Add cranberries and sausage to the pan. Cook another 5-7 minutes to desired tenderness.
- Transfer to a meal prep container and pair with hard boiled eggs.
Notes
Nutrition: 1 out of 4 meals (not including hard boiled eggs)
19g Protein, 21g Carbs, 21g Fat
Nutrition
Serving: 1meal | Calories: 349kcal | Carbohydrates: 21g | Protein: 19g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Parmesan Chicken Patties
Thank you to GoodCook® for sponsoring this Keto Parmesan Chicken Patties recipe, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
These Keto cheesy patties are a low carb way to satisfy your craving for chicken parmesan, complete with a marinara sauce for dipping!
You know those days when you are so busy at work that you're eating while you're working, walking to your co-worker's desk, in your boss's office, pretty much multi-tasking all day long? Or maybe it's trying to juggle working from home, schooling the kids, getting the laundry done, etc., and you barely have time to eat? That's where these Keto Parmesan Chicken Patties come into play! They are the perfect meal prep recipe when you are in need of a meal (or snack) but also have a gazillion things to get done!
They are a perfect finger food (hello, dunk and eat!) with a bit of "sit down" mixed in. You can munch on those juicy and tasty chicken patties, after dunking them into that pasta sauce, and then take a couple of minutes and sit down to enjoy the greens on the side.
What's the best container for keeping portions in check?
The key to making sure you are not endlessly munching all day is portioning out your keto parmesan chicken patties into a Good Cook® meal prep container. We all know that without some portion control it will be hard to hit your macros. That's why we chose to use the 2-compartment teal container for this extra tasty meal prep.
The larger compartment (2 cups) is the perfect size to hold two large chicken patties, plus your sauce for dipping. The smaller compartment (1 cup) is just the right size for your serving of veggies, in this case, greens like kale or collards.
If you're following a keto diet, using this container will allow you to stay within your nutrition needs with this recipe, plus allow you to hit both your protein and fat goals to make sure you stay satisfied long after lunch is over.
Another option!
If you're like us and just love veggies, maybe a little too much, then another option would be to prep the Keto Parmesan Chicken Patties in the new Good Cook® Bowls. Simply double the serving of greens you make, place the green on the bottom of the container, place the chicken patties on top of your greens, and put the marinara sauce in the super fun (and handy) 2-ounce condiment cup that sits on the top of the lid.
No matter which container you go with, this easy to eat and work recipe is perfect for your weekly meal prep or a fast weeknight dinner.
Keto Parmesan Chicken Patties Ingredients:
- 1 lb. ground chicken
- ⅔ cup grated Parmesan cheese
- 1 large egg
- 2 teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- ¼ teaspoon red pepper flakes
- 1 tablespoon olive oil for cooking
- ½ cup no added sugar marinara or pasta sauce (Rao's Homemade Marinara)
For The Greens
- 4 cups chopped chard, kale, or collard greens
- 2 tablespoon olive oil
- ¼ teaspoon sea salt
- Cracked black pepper to taste
For Serving
Servings: 4 meals
Calories: 393kcal
Ingredients
- 1 lb. ground chicken
- ⅔ cup grated Parmesan cheese
- 1 large egg
- 2 teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- ¼ teaspoon red pepper flakes
- 1 tablespoon olive oil for cooking
- ½ cup no added sugar marinara or pasta sauce Rao's Homemade Marinara
For Greens
- 4 cups chopped chard kale, or collard greens
- 2 tablespoon olive oil
- ¼ teaspoon sea salt
- Cracked black pepper to taste
Instructions
- Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add kale and sauté for 5-6 minutes stirring regularly. Season with salt and pepper. Divide sautéed kale between small compartments of 4 teal MPOF containers.
- Remove any pieces of kale left in pan with tongs and turn heat off. Leave leftover oil from sautéing kale in pan.
- Combine ingredients for chicken patties in a medium mixing bowl and mix thoroughly with clean hands to combine.
- Heat skillet over medium-high heat for 1 minute. Add 4 scoops of chicken mixture to hot skillet using a ¼ cup measuring cup and press with a spatula to form patties. Cook for 5 minutes on each side.
- Transfer cooked patties to a plate. Add a tablespoon of oil to pan and repeat with remaining chicken mixture to make 8 patties.
- Place 2 chicken patties in large compartments of teal containers and add a small cup of sauce next to chicken patties.
Video
Notes
Net Carbs = 6g
Nutrition
Calories: 393kcal | Carbohydrates: 8g | Protein: 28g | Fat: 29g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
23 Best Leftover Turkey Meal Prep Recipes
Leftover turkey need not languish in the fridge, or get lost in the freezer. These are the best leftover turkey meal prep recipes!
It's inevitable that after a big turkey feast on Thanksgiving, for example, you'll have leftovers. Heck, in fact, some people buy a bigger turkey just so they can have them! Honestly, we don't judge.
After you've done that required turkey dinner part two the next day, you might be scratching your head, looking for ideas, wondering how not to let all that turkey go to waste. There are only so many turkey sandwiches you can eat, or turkey soups to simmer away on the stove, you know?
Get quick and easy recipes for your Thanksgiving leftovers including soup, turkey pot pie, sandwiches, and more from Meal Prep on Fleek.
Leftover Turkey Sweet Potato Shepherd's Pie
Conceptually, this is shepherd's pie, even if it's not ground meat we're using. Nevertheless, turkey and sweet potatoes never quite had it so good. Try it!
Thanksgiving Leftovers Turkey Nachos
Turkey gets a nacho treatment here for a leftover that will leave stuffing and mashed potatoes fully in the dust, a distant Thanksgiving memory.
Turkey and Cranberry BBQ Sauce Pizza
Turkey on pizza might not be your immediate go-to move the day after Thanksgiving. However, please hear us out. The cranberry and bbq sauce add a nice tangy counterpoint to the savory turkey. Monterey jack, mozzarella, or gouda work well for the cheese options. But it's up to you!
Leftover Turkey Frittata
We love frittatas because they are a smart way to use up veggie leftovers into an egg-based dish. Plus, there's no crust to fuss with, like with quiche. (But nothing against quiche).
Leftover Turkey in Gravy
Couldn't be more straightforward than this! Straight up turkey and gravy, because those are a match made in heaven. And because day two or three turkey needs gravy.
Turkey, Pesto, And Cranberry Melt
Take the typical turkey sandwich leftover to the NEXT LEVEL by adding pesto to the mix. And toast the bread!
Paleo Thanksgiving Leftover Sandwich
Just because you're following a paleo diet doesn't mean you can't have a turkey sandwich." Creatively, sweet potatoes get into the mix in the form of a waffle that works as a bun.
Turkey and Mashed Potatoes Casserole
Solve the problem of dry turkey by turning it into a casserole. Add mashed potatoes. Right?
Leftover Thanksgiving Turkey Chili
You knew this was coming: turkey chili. Add some beans and cheese and you've got a brand new meal.
Leftover Thanksgiving Turkey and Squash Enchiladas
We love these south-of-the-border styled leftovers. Curious? Give them a try!
Leftover Thanksgiving Turkey Thai Curry
Add some curry. Then, the rice. Finally, some cilantro. Boom!
Turkey Shepherd's Pie
Mashed potatoes on top. And then, meat on the bottom. Introducing a new shepherd's pie!
Stuffed Thanksgiving Ring
Please, leftover turkey meal prep never looked so pretty! Everyone will love it.
Leftover Thanksgiving Turkey Crunchwrap
Ok, we're not sure what a crunchwrap is either, but it's a wrap full of Thanksgiving. So, yes!
Turkey Potpie
Oh, another comfort food classic. Add leftover turkey!
Thanksgiving Leftover Turkey Pizza
So, you knew more pizza was coming, right?
Hot Brown Turkey Sandwiches
Turn the concept of a hot brown sandwich upside down.
Thanksgiving Egg Rolls
How much fun is this idea? Trust us!
Tex-Mex Turkey Soup
First, make this flavorful soup. Then, freeze some leftovers.
Turkey Nuggets
Turkey nuggets instead of chicken? Wait, what!
Leftover Thanksgiving Turkey Pita
Thanksgiving dinner. But on a pita.
Leftover Turkey A La King
Another classic. Add turkey!
Leftover Turkey Ramen
Ramen loves turkey! Then, add an egg!
Dehydration: What Is It and How to Avoid It
Studies show, mild dehydration causes anger, fatigue and mood swings... you don't want to be "that girl" (or guy) this summer! Here is what you need to know about dehydration and how to keep those pool party and river trip invites coming.
What is dehydration?
Our bodies are composed of about 60% water. This water is absolutely essential to life as it carries out critical roles such as regulating body temperature, lubricating joints, carrying nutrients throughout the body, and assisting in the removal of toxins. A person's ideal hydration status occurs when their fluid intake is equal to their fluid output throughout a 24-hour period. When we take in less water than our body needs, we start to become dehydrated.
There are times when we are more at risk for dehydration than others;
- in hot temperatures, with limited access to water
- with the loss of more water than usual (during intense exercise)
- when we are sick with vomiting or diarrhea
- or on certain medicines (diuretics)
These are all situations in which it is crucial to pay attention to our fluid status to prevent dehydration. A loss of even 1-2% of our total body weight from dehydration can significantly impact physical and mental functioning. Dehydration is not something to take lightly!
How do I know if I am dehydrated?
Our bodies have defenses in place to prevent dehydration, one of those is feeling thirsty. While this may seem too simple, the physical feeling of thirst is your body telling you to drink more water! Another easy way to determine your hydration status is to check the color of your urine. A well-hydrated person's urine will be pale yellow in color; whereas someone who is dehydrated will have urine that is dark yellow or brown in color.
Some other symptoms you might experience if you are not properly hydrated include:
- headache
- fatigue
- muscle weakness
- dry or sticky mouth
- increased thirst
- constipation.
How can I prevent dehydration?
Pay attention to what your body is telling you throughout the day! The clues you get just by being aware of thirst and urine color will tell you so much about your hydration status.
Women are recommended to drink about 2 liters, or about 8 ½ cups of fluid per day, some of which can even come from hydrating foods!
Men are recommended to drink about 2.5 liters, or about 10 ½ cups of fluid per day.
While these fluid recommendations may seem overwhelming, drinking fluid at regular intervals throughout the day, with meals and in between meals, will ensure that you reach your fluid goal! Another easy tip to maintain adequate hydration is to carry a water bottle with you throughout the day, which will allow you to always have access to water.
What if I don't feel like drinking water?
No problem! In fact, about 20% of our total water intake actually comes from the foods we eat.
Foods that are full of hydration include:
- watermelon
- strawberries
- grapefruit
- cantaloupe
- zucchini
- celery
- tomato
- spinach
- cucumber
- and many others fruits and vegetables
There are also a variety of hydrating drinks to try that are not water, some of these include: milk, unsweetened hot or iced tea, sparkling water, infusing water with mint, cucumbers, berries, and believe it or not, coffee hydrate too! Sports drinks can be used to improve fluid status as well; however, with this option it is important to pay attention to the nutrition label, more specifically the amount of sugar in the beverage. Sports drinks, such as Gatorade, are known to be high in sugar, but if you are participating in high intensity exercise for a long duration of time, you may want to choose the sports drink to replace some of the electrolytes you have lost from sweat.
Looking for another simple option? Try fruit-infused water! Pick any fruit, such as strawberries or oranges, and put a few slices of that fruit into your water bottle for the day. As the fruit infuses, some of the flavors of the fruit will steep into the water giving it a light, fresh taste! There are numerous fluid & food options to try when reaching for your daily hydration needs, the most important thing is to choose what works best for your body while still being aware of any additives (such as added sugar) that you might not necessarily want.
Meal Prep Menu: 2022 Week 45
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Leftover Turkey Sweet Potato Shepherd’s Pie
Meal Prep Ideas - Sweet Potato Shepherds Pie
Here we come to tantalize your tastebuds once more with another scrumptious meal prep idea. You know how holiday feasts go. When they're over, if you're the host, there's usually all this leftover food to deal with. Well, we've searched our list of meal prep ideas and we have just the recipe to assist! This time we're using our holiday leftovers to create a healthy but delicious shepherds pie which can be easily whipped up in an hour. Sweet potato shepherds pie will give a whole30 twist on lunch. Delicious!
Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd's Pie.
How Long Will this Sweet Potato Shepherds Pie Meal Prep Idea Last For?
Fact is, pesky bacteria likes to take over food when the food temperature is ideal. Therefore if the sweet potato shepherds pie is left out for more than two hours at room temperature, it should be discarded. When refrigerated sweet potato shepherds pie can last from 3 to 5 days. It can simply be covered with foil while in the baking dish unless you have a baking dish with a lid.
Can Sweet Potato Shepherds Pie be frozen?
Yes! Sweet potato shepherds pie can be frozen for 4 to 6 months, once the temperature is kept at a constant 0°F.
How Do You Make Sweet Potato Shepherds Pie?
So here we go! Do you have your measured ingredients? You require your main ingredients such as the sweet potatoes, coconut milk, turkey fillings and desired seasonings for added flavor. Once all your ingredients and measuring equipment have been collected - let's start.
Preheat your oven to 400 degrees. Scoop roasted sweet potato flesh into your mixing bowl. Add your coconut milk and also mix in your choice of seasonings. Saute olive oil, garlic, and onion in a skillet for 5 to 7 minutes until softened. Include into the skillet your broccoli and mushrooms and allow to saute for another 3 to 4 minutes. Add in your choice of fresh or dried herbs for seasoning.
Then pour in your chicken stock and dijon mustard. Add in your arrowroot flour and whisk to combine thoroughly. Mix in the chopped turkey. Pour in the filling into an 8 x 8 or similar casserole dish. Top with your sweet potato mixture from your bowl by spreading in mounds above the filling, until it is all covered. Allow baking for 25 minutes until there is bubbling or the sweet potato topping begins to bet brown.
How Do You Portion Sweet Potato Shepherds Pie?
This revitalizing meal prep ideas recipe will give 4 hearty servings which will be sure to satisfy your cravings.
More Meal Prep Ideas - Sweet Potato Recipes
Apart from being an excellent source of most of our vitamins, sweet potato is rich in iron, fiber, and calcium. Imagine that! And guess what… we have more meal prep ideas including sweet potato recipes for you! Hurray!
- Quinoa Stuffed Sweet Potatoes Meal Prep - 3 Ways
- Sheet Pan Sweet Potato Breakfast Hash
- Sweet Potato & Black Bean Veggie Burger Meal Prep
- Sweet Potato Wedges With Tahini
- Gluten Free Sweet Potato Pizza Meal Prep
Other Tips For Making Sweet Potato Shepherds Pie
There's nothing wrong with making a slight adjustment to a recipe to achieve an interesting twist on a delicious meal. For our meal prep ideas recipe, we suggest a few tips which can further enhance your experience.
- Use roasted sweet potatoes to create your mashed sweet potato topping. The roasting process causes the sweet potato to caramelize. Thus infusing the sweet potato flavor which is further enhanced with your choice of seasoning.
- Full fat milk can be used with the sweet potatoes for a creamier and richer taste and texture. Yummy!
- Because arrowroot does not clump up like flour or starch, it can be easily whisked directly into the filling. If you are using flour or starch, mix measured amounts in water, then add to the skillet of filling.
Next time you have those leftovers, use them to whip up this, meal prep ideas - sweet potato shepherds pie recipe!
Whole30 Leftover Turkey Sweet Potato Shepherd's Pie Ingredients:
- 3 cups sweet potato, mashed (from roasted sweet potatoes)
- A ¼ cup of coconut milk
- Salt and pepper, to taste
Turkey Filling:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups broccoli (or other leftover veggies), chopped
- 1 cup mushrooms, sliced
- 2 cups chicken broth (or turkey stock)
- 1 tablespoon fresh thyme, chopped
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh sage, chopped
- 1 teaspoon dijon mustard (compliant)
- Salt and pepper to taste
- 2 tablespoons arrowroot
- 2 cups leftover turkey, chopped
Servings: 4 meals
Calories: 453kcal
Ingredients
- 3 cups sweet potato mashed (from roasted sweet potatoes)
- ¼ cup coconut milk can use full fat for creamier potatoes
- salt & pepper as desired
Turkey Filling
- 1 tbs olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 2 cups Broccoli or other leftover veggies
- 1 cup mushrooms sliced
- 2 cups chicken or turkey stock
- 1 tbs fresh thyme
- 1 tbs fresh rosemary
- 1 tbs fresh sage
- 1 teaspoon Dijon Mustard whole30 compliant
- salt & pepper as desired
- 2 tablespoon arrowroot flour
- 2 cups leftover turkey chopped
Instructions
- Preheat oven to 400 degrees.
- Scoop roasted sweet potato flesh, and then mix with coconut milk.
- Season with salt and pepper to taste, and set aside.
- In a skillet, add olive oil, onion, and garlic. Saute for 5-7 minutes until softened.
- Add broccoli and mushrooms, and saute another 3-4 minutes, while seasoning with fresh or dried herbs and salt and pepper.
- Add chicken stock and dijon mustard. Add arrowroot, and whisk to combine. Arrowroot doesn't clump like wheat flour and corn starch, so it's okay to add directly to your liquid as long as you're whisking it in. If using corn starch or wheat flour as a sub, combine it with a few tablespoons of water before adding it to your pan.
- Mix in chopped turkey, and then add to an 8x8 or similar sized casserole dish.
- Scoop sweet potatoes in mounds around the top of your filling, and then gently spread into a layer across the top of your pan.
- Bake for 25 minutes until bubbling and starting to brown on top.
Notes
Nutrition for 1 out of 4 servings:
29.4g Protein | 58.1g Carbs | 10.3g Fat | 6.2g FIber | 453 Calories
Nutrition
Serving: 1meal | Calories: 453kcal | Carbohydrates: 58.1g | Protein: 29.4g | Fat: 10.3g | Fiber: 6.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Jalapeño Buffalo Chicken Casserole
This Casserole is sure to put a little kick in your day. It's delicious, it's spicy, and best of all it is incredibly healthy!
Servings: 4 meals
Calories: 486kcal
Ingredients
- 2 pounds chicken breast cooked and shredded
- 20 ounces frozen cauliflower rice
- 2 ea small jalapeños finely diced
- 1 ea small onion diced
- 1 ea red pepper diced
- ½ cup broccoli shredded or finely diced
- ½ cup canned coconut cream
- ½ cup buffalo sauce
- ¼ cup ranch
- 1 tablespoon minced garlic
- 1 teaspoon salt
- ½ teaspoon black pepper
Instructions
- Preheat oven to 400 degrees F.
- Add vegetables and shredded (cooked) chicken to a large casserole dish
- In a small bowl, combine spices, minced garlic, coconut cream, buffalo sauce and ranch. Whisk with a fork to combine well
- Pour into the casserole dish and use two forks or tongs to combine the sauce into the vegetables and chicken.
- Once the sauce is incorporated with the ingredients, smooth the ingredients into an even layer in the dish
- Place into the oven and bake for 45 minutes
- Remove from the oven and top with a drizzle of buffalo or ranch, and more jalapeños
Nutrition
Serving: 1meal | Calories: 486kcal | Carbohydrates: 16g | Protein: 53g | Fat: 24g | Saturated Fat: 12g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 149mg | Sodium: 1950mg | Potassium: 1538mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1154IU | Vitamin C: 131mg | Calcium: 70mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
35 Easy Low Carb Recipe Meal Prep Ideas
If you're being mindful of your carb intake for health or macro reasons, or are just trying to balance out heavier carb days from time to time, then these 35 Easy Low Carb Recipe Meal Prep Ideas are the perfect place to start.
For those less familiar with what a low carb diet is, let's take a little bit deeper look. According to the Mayo Clinic, A low-carb diet limits carbohydrates - such as those found in grains, starchy vegetables, and fruit - and emphasizes foods high in protein and fat. Here is a related article: Healthy Alternatives to White Rice
Common natural sources of carbohydrates include:
- Starchy vegetables (potatoes, squash, etc)
- Starchy fruits (bananas, plantains, etc)
- Grains (rice, oats, pasta)
- Legumes (beans, peas, lentils)
There are also added sources such as sugar, flour, etc. that are found in processed items like cakes, cookies, cereals, bread, etc.
Most people use a low carb diet with the intent for weight loss or to change eating habits, but it can also be helpful with certain medical conditions such as diabetes or heart disease.
So, whether you are following a low carb diet, trying to be a little more conscious of your eating habits, or just want some new tasty inspiration for your next meal prep, we have you covered with these 35 Easy Low Carb Recipe Meal Prep Ideas.
What's in store in this roundup up of 35 Easy Low Carb Recipe Meal Prep Ideas?
For breakfast, we have both sweet and savory low carb recipe options. From pancakes to breakfast salads, egg scrambles, muffins, and even a no oatmeal 'oats' recipe. This roundup has something for everyone to make sure the day starts out in their perfect way.
Our main dishes, which work for both lunch and/or dinner include everything from salmon, to beef, to shrimp and chicken. There are remakes on some of your favorite takeout meals like sesame chicken and fried rice, pizza - gone keto, lasagna, and even Philly cheesesteak.
What day would be complete without a little sweet snack or dessert? Life is all about balance, right? We think so at least! We have a recipe for the best chocolate peanut butter comes, a keto cheesecake for something a little more decadent and a few super easy fat bomb recipes that are perfect to just grab and eat.
Jump to:
BREAKFAST
Cajun Sausage Breakfast Scramble
Bacon & Strawberry Breakfast Salad
Low Carb Sundried Tomato Egg Cups
Bacon Wrapped Asparagus Breakfast Bowls
Lunch or Dinner
Cauliflower Rice Salmon Poke Bowls
Sausage Grill Packet Meal Prep
Buffalo Chicken Stuffed Peppers
Veggie Supreme Pizza Chicken Meal Prep
Sesame Chicken & Broccoli Stirfry
Dessert/Snacks
Low Sugar Chocolate Peanut Butter Cups
Loaded Sausage and Bacon Breakfast Casserole
Loaded Sausage and Bacon Breakfast Casserole
American breakfast food is fantastic, isn't it? At any given breakfast spot you could expect to find a true smorgasbord of eggs, greasy sausage, bacon, toast, pancakes, waffles, and sugary-sweet syrup. Well, it's certainly fantastic tasting, anyway. Needless to say, frequently eating breakfast comfort food from your favorite greasy spoon isn't just unhealthy, but even could pose a number of health risks, like high cholesterol and obesity. But breakfast lovers, don't fret! MPOF is your #1 resource for alternative meal prep ideas, and that's why we want to bring to today's recipe: a loaded sausage and bacon breakfast casserole. Loaded with flavor and healthy nutrients, that is!
Aside from being full of protein and healthy fats from sausage and bacon, this incredibly nourishing meal prep idea also incorporates the use of quinoa! Quinoa is one of the world's most popular grains because it is one of the only plant foods that contain all nine essential amino acids! The nine essential aminos-Known as histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, can't be synthesized organically in the body-Meaning that in order to get them, we have to consume them through healthy food sources. Fortunately for you, you'll be getting all nine when make this sausage and bacon breakfast casserole meal prep idea! Quinoa also contains a hearty 8g of protein and 5g of fiber per cup, so you'll certainly have a full stomach after eating it!
How long will this sausage and bacon breakfast casserole last for?
Because the meats used in this dish are cooked and salted, we found that this dish lasted up to 7 days in the refrigerator. Quinoa lasts 3-5 however, so make sure to store it in an airtight container!
Can this sausage and bacon breakfast casserole be frozen?
Yes. In general, quinoa will keep frozen for up to 8-12 months!
How do you make this sausage and bacon breakfast casserole?
Making this meal prep idea is a very simple and straightforward process! First, you preheat oven to 450℉. Once this has happened, toss your sweet potatoes, onion, sausage, and oil in a bake-safe dish, then bake 30-45 minutes. Layer bacon and cheese on top, then return the dish to the oven for 3-5 minutes. Divide into 4 portions and serve with an optional side of berries.
How do you portion this sausage and bacon breakfast casserole meal prep idea?
Because this meal prep idea is relatively simple, we found that serving it in a two-compartment meal prep container was most convenient. You can check out our Ultimate Guide to Meal Prep Containers for more information about containers in general.
More breakfast meal prep ideas:
Want to diversify your breakfast meal prep selection? Good choice! A couple of our favorites are these Middle Eastern Breakfast Bowls or this Crockpot Breakfast Casserole! Either one of these fantastic meal prep ideas will get you off to a great start to your work or school day!
Other tips for making the quinoa:
- Make sure you rinse your quinoa before cooking it! It may have bitter remnants straight out of the package.
- Don't overcook your quinoa, or else it will end up being mushy.
- Remember to fluff the quinoa after cooking it by covering it and letting it steam for about 15 minutes after the initial cooking stage.
Loaded Sausage and Bacon Breakfast Casserole Ingredients:
- 3 Strips Hickory Smoked Bacon (cooked until crispy)
- 6 ounces Smoked Sausage
- ½ Medium Yellow Onion (thickly sliced)
- 2 Medium Sweet Potatoes (with skin, cubed)
- 3 C. Cooked Quinoa
- ¼ C. White Cheddar (cubed)
- 1 Tbsp. Avocado Oil
- 2 tsp. Garlic Powder
- 2 tsp. Paprika
- ¼ tsp. Pink Himalayan Salt (or Sea Salt)
- ½ tsp. Ground Black Pepper
- *Optional: Fresh Flat-leaf Parsley
Servings: 4 meals
Calories: 521kcal
Ingredients
- 6 strips bacon of choice cooked crispy
- 14 ounces smoked sausage sliced
- ½ medium yellow onion thickly sliced
- 2 medium sweet potatoes cubed
- 3 cups cooked quinoa
- ¼ cup white cheddar cheese shredded
- 1 tablespoon avocado oil
- 2 teaspoon Garlic Powder
- 2 teaspoon paprika
- ¼ teaspoon Sea Salt
- ½ teaspoon black pepper
Instructions
- Preheat oven to 450℉.
- In a large bowl, toss sweet potatoes, onion, sausage, and oil.
- Place on middle rack and bake for 30-45 minutes.
- Next, incorporate cheese and bacon - return to the oven and broil until cheese has melted (~3-5 minutes).
- Divide casserole and quinoa into 4 portions and optionally serve with side of fresh fruit.
- Serve, store, and enjoy!
Notes
Nutrition for 1 out of 4 servings:
19.3g Protein | 45.9g Carbs | 27.3g Fat | 5.9g Fiber | 521 Calories
Nutrition
Serving: 1meal | Calories: 521kcal | Carbohydrates: 45.9g | Protein: 19.3g | Fat: 27.3g | Fiber: 5.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Roasted Vegetable Vegan Stew
Thank you to Ellyndale® Organics for sponsoring this Roasted Vegetable Vegan Stew recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
This hearty vegan stew is full of antioxidant-rich vegetables roasted in nutty rice bran oil. The stew is served alongside quinoa for a protein-rich plant-based meal that will keep you satisfied!
Can I interest you in a big 'ole bowl of veggies? 😋While I think most of us will agree that roasted veggies are superior to any other cooking methods (hello, sweetneeeessssss!), this recipe takes them to a whole new, vegan, level! Packed full of antioxidant-rich veggies, fiber, plant-based protein, and heart-healthy fats from the rice bran oil, this is one meal prep recipe that will make you feel comfy, cozy all day long!
The things I love most about this recipe
✔️ Simple Ingredients
✔️ Affordable
✔️ Flavorful
✔️ Nutrient-Dense
✔️ Easy To Prepare
✔️ Filling
This dish comes together very quickly! There are three main steps:
- Peel & Roasted Veggies - I'd recommend cutting your veggies into about equal size pieces so they roast evenly.
- Simmer In Tomatoes - While the veggies roast, cook your quinoa. When the veggies are done, simmer them in the remaining stew ingredients.
- Serve - I said it was easy!
Ingredient Selection
You can use any combination of veggies you like! For example, parsnips, carrots, celery root, beets, rutabaga, radishes, etc. would all be great additions! You can also add in additional beans, tempeh, tofu, or a meat-based protein such as shredded chicken or cooked ground beef.
The key to adding that extra tasty flavor, that nutty flavor, if you will, is using the Ellyndale® Organics Rice Bran Oil. Not only is it a flavorful addition to this dish, but it also has a high percentage of beneficial fatty acids. I always keep a bottle on hand. Due to its high smoke point, it's also great for stir fry and oiled-based frying, plus it makes a fabulous oil base for salad dressings!
Between the sweetness of the roasted veggies and the nuttiness of the rice bran oil, I guarantee that your tastebuds will be wanting this cozy dish on repeat!
To bump up the protein factor, I opted to serve this over quinoa, but feel free to swap that for rice or riced-cauliflower if you're looking to lower the carbs a bit.
This Roasted Vegetable Vegan Stew is also a great -freezer-friendly recipe! You can double or triple the batch and save it for weeks when you don't have time to cook. Or the holiday weeks when you're too busy making cookies and spending time with family.
To Finish It Off
- Mix in a couple of handfuls of kale or spinach
- Mix in some hot sauce
- Add some grated cheese or nutritional yeast
- Serve with a big slice of crusty bread
- Add in additional fresh herbs!
If you grab some rice bran oil and try this recipe, let us know what you think!
Roasted Vegetable Vegan Stew Ingredients:
For Roasted Vegetables
- 1 cup cubed butternut squash
- 1 cup peeled/cubed sweet potato
- 1 cup coarsely chopped sweet yellow onion
- 2 tablespoon Ellyndale® Organics Rice Bran Oil
- 1 teaspoon minced garlic
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For Stew
- 1 (15 oz) can of drained chickpeas
- 1 (15 oz.) can of diced tomatoes
- 2 cups vegetable stock
- ½ teaspoon dried thyme
- Salt and pepper to taste
- Fresh chopped parsley for serving
For Serving
- 2 cups cooked quinoa
Servings: 4
Calories: 340kcal
Ingredients
For Roasted Vegetables
- 1 cup cubed butternut squash
- 1 cup peeled/cubed sweet potato
- 1 cup coarsely chopped sweet yellow onion
- 2 tablespoon Ellyndale® Organics Rice Bran Oil
- 1 teaspoon minced garlic
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For Stew
- 1 15 oz can drained chickpeas
- 1 15 oz. can diced tomatoes
- 2 cups vegetable stock
- ½ teaspoon dried thyme
- Salt and pepper to taste
- Fresh chopped parsley for serving
For Serving
- 2 cups cooked quinoa
Instructions
- Preheat oven to 400ºF and line a baking sheet with parchment paper. Add squash, sweet potatoes and onions to pan and drizzle with rice bran oil. Add minced garlic, salt and pepper. Toss to coat vegetables. Roast for 20 minutes.
- Add roasted vegetables to a large pot with tomatoes, chickpeas, thyme and vegetable stock. Bring to a low boil and season with salt and pepper. Boil for 5 minutes longer.
- Ladle stew into large compartments of 4 meal prep containers sprinkle with parsley. Divide quinoa between smaller compartments.
Nutrition
Calories: 340kcal | Carbohydrates: 51g | Protein: 11g | Fat: 11g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
19 Macro Friendly Chicken Thigh Recipes
Macro-Friendly Chicken Thigh Recipes will make getting dinner done and your macros in totally achievable!
If you don't know, chicken thighs are our favorite cut of dark meat poultry because of their juiciness and flavor and tenderness. Dark meat contains more tendons, chicken thighs are a tough cut, but because they contain more fat than white meat, they become tender and juicy when cooked properly. They also have more flavor than regular chicken breasts.
Also, if you know and love Trader Joe's Mandarin Orange Chicken like we do, then know you're eating chicken thighs. You're welcome.
In the comments below, let me know which of these chicken thigh recipes you're going to try first! We'd love to know.
Garlic Coconut Butter Chicken Thighs and Zoodles
21 g protein - 14 g carbohydrates - 34 g fat - 442 kcal
Savory Almond Butter Chicken Thigh Skillet
26 g protein - 21 g carbohydrates - 33 g fat - 491 kcal
One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese
32 g protein - 9 g carbohydrates - 24 g fat - 380 kcal
Instant Pot Moroccan Chicken Meal Prep
41 g protein - 32 g carbohydrates - 21 g fat - 474 kcal
26 g protein - 18 g carbohydrates - 36 g fat - 501 kcal
Sheet Pan Recipe Chicken and Asparagus Bowl
30 g protein - 9 g carbohydrates - 11 g fat - 241 kcal
45 g protein - 3 g carbohydrates - 38 g fat - 526 kcal
Spiced Chicken Thigh Meal Prep
33 g protein - 3 g carbohydrates - 12 g fat - 253 kcal
BBQ Soy Ginger Chicken Thighs
33 g protein - 5 g carbohydrates - 7 g fat - 216 kcal
Sheet Pan Chicken Thighs Meal Prep
15 g protein - 25 g carbohydrates - 11 g fat - 206 kcal
Chicken & Broccoli with Herb Butter Sauce
28 g protein - 36 g carbohydrates - 18 g fat - 409 kcal
Roasted Chicken Thighs With Brussels Sprouts and Pears
28 g protein - 20 g carbohydrates - 13 g fat - 348 kcal
Skillet Lemon Chicken with Spinach
26 g protein - 12 g carbohydrates - 16 g fat - 317 kcal
Skillet Chicken with Orzo & Tomatoes
32 g protein - 44 g carbohydrates - 37 g fat - 641 kcal
Paprika Chicken Thighs with Brussels Sprouts
44 g protein - 15 g carbohydrates - 25 g fat - 453 kcal
Spiced Chicken Thighs with Roasted Veggies
53 g protein - 18 g carbohydrates - 13 g fat - 404 kcal
One-Pan Crispy Chicken Thighs With Potatoes and Chard
31 g protein - 26 g carbohydrates - 6 g fat - 288 kcal
Crispy Air Fryer Chicken Thighs
32 g protein - 1 g carbohydrates - 11 g fat - 239 kcal
Cream of Chicken and Asparagus
74 g protein - 15 g carbohydrates - 9 g fat - 384 kcal
Servings: 4 meals
Calories: 515kcal
Ingredients
- 1.5 lbs. Chicken Thighs
- 4 Cups Cooked White Rice
- 2 Cups Broccoli Florets steamed
- 2 Tbsp. Sliced Green Onions
- 2 Tbsp. Korean BBQ Sauce gluten-free
- 1 tsp. Sesame Oil
- 1 tsp. Sesame Seeds
- ½ tsp. Garlic Powder
- ¼ tsp. Pink Himalayan Salt
Instructions
- Preheat oven to 400℉ and line sheet pan with parchment paper.
- Place chicken thighs onto sheet pan and drizzle Korean BBQ sauce over thighs, flipping to coat. Set sheet pan onto middle oven rack and cook for ~12-15 on each side or until fully cooked. Optionally, place onto upper rack at near the end of cooking and turn on broiler - let broil for ~3 mins. or until sauce has caramelized.
- While the chicken cooks, prepare sesame broccoli by tossing steamed broccoli with sesame oil, sesame seeds, salt, and garlic powder.
- Serve, store, and enjoy!
Video
Nutrition
Serving: 1meal | Calories: 515kcal | Carbohydrates: 50.9g | Protein: 27.1g | Fat: 16.7g | Fiber: 2.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: 2022 Week 44
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
25 Grab & Go Make Ahead Breakfast Ideas
We all know breakfast is the most important meal of the day because we are 'breaking the fast' from a long nights sleep. What you eat first thing in the morning will set the tone for the rest of your day. Breakfast should give you energy, be filling and satisfying to keep cravings at bay and nourish you, all while helping you achieve your health goals.
These 25 Grab & Go Make-Ahead Breakfast Ideas take only a few minutes of planning before your weekly grocery shopping trip. From muffins to eggs to even pancakes, the hardest part is deciding which delicious recipe to make first! When you hit your snooze button a few too many times this week you will be thankful that you had a hearty and healthy breakfast prepped and ready to grab and go!
25 Grab & Go Make Ahead Breakfast Ideas
Looking for something easy and low carb? We've got you covered in this recipe video!
Pineapple-Coconut Overnight Oats
Blueberry French Toast Meal Prep
Make Ahead Breakfast Sandwiches
Homemade bacon, egg & cheese sandwiches never tasted so good....or healthy!
Related article: Breakfast ideas without eggs
Portable Chocolate Chip Pancakes
Customizable to your own dietary needs, these burritos are easy, delicious and packed with protein!
Bake, slice and divide between your meal prep containers for a healthy, hearty and veggie packed low carb start to the day! Looking for more carbs? Just toss in some shredded potatoes and you have a perfectly balanced meal!
Vegan & Gluten Free Chocolate Waffles
We said it! Chocolate for breakfast..and in the form of waffles! It is a meal preppers dream! Put your maple syrup in a small container on the side and you can enjoy waffles any day of the week!
Cheesy Quinoa Spinach Breakfast Cups
These bite-sized breakfast bites are full of protein from the eggs, melty cheese and quinoa ensuring you stay full until snack time!
Oatmeal Bowls with Sauteed Cinnamon Apples
This stick-to-your-ribs breakfast turns ordinary oats into an autumn feast! Cooked oats are topped with buttery sauteed apples, hemp hearts, and pecans for a satisfying breakfast that's vegan-friendly!
Healthy Flourless Lemon Poppyseed Breakfast Cake
We said it once and we will say it again! You can have your cake for breakfast! Pair this with a container of greek yogurt & fresh berries for a sweet start to your day!
Scrambled Egg Stuffed Sweet Potato
Let's just say we can't think of many things better than this! Bake up a batch of sweet potatoes during meal prep and change up your toppings for each day of the week!
Easy Vegan Mexican Breakfast Burritos
Looking for a flavorful, vegan breakfast idea? Then this Mexican inspired breakfast burrito is for you!
Greek Yogurt & Fruit Salad In A Jar
Some mornings you just want something quick, light and sweet! Topped with greek yogurt this video recipe is a great balance of carbs, protein and fiber!
Hearty, filling and easy to make this Sweet Potato Sausage Bake is a perfect start to a fall morning!
Chocolate Banana Greek Yogurt Muffins
Some mornings you just want a big old handful of chocolate and a large cup of coffee! This healthy muffin recipe should be what you reach for!
Plant Based Potato Kale & Onion Frittata
Who would have thought that a vegan frittata could look like eggs! Loaded with veggies this breakfast recipe is packed with flavor and nutrition!
Toss out the tortillas and power up your day with this zero carb, high protein on the go breakfast idea!
How to Decide Between Prepared Meals vs. Meal Prepping
Whether you are looking to save time or money, finding the best meal options for you and your family is super important to achieving your goals. Spending time in the grocery store and then cooking for the evening can be a significant time consuming task, and without proper preparation there could be a lot of wasted food. For the average person working a day job,
choosing prepackaged meals or meal prepping will help them save time. Figuring out which can be the most difficult, so we at Meal Prep on Fleek are here to assist!
● To save time and money with prepackaged or meal prepping.
● Anyone who wants to save time and money cooking at home.
● We will cover prepackaged meals versus meal prepping, and provide 3 meal
suggestions if you're new to meal prepping.
Choose the Right Type of Meal Prep.
There are two main types of meal prep: prepared meals and meal prep kits. Prepared meals are made up of ingredients that you prepare yourself. They usually take longer than meal prep kits, but they allow you more control over how much food you consume. Meal prep kits are ready-to-eat meals that come with everything you need to complete a recipe. They typically require less planning and preparation time than prepared meals.
Prepared Meals vs. Meal Prepping, Why Does it Matter?
Prepackaged meals consist of the cooking directions and all of the unprepared ingredients for a given meal. Usually, these meals feed an average family of four. Over the past five years,
several major companies in the prepacked food world have started delivering prepackaged
meals to homes across the US. With the convenience of not having to go grocery shopping
comes a higher cost. The average cost for prepackaged meals is around $10 per meal serving.
Meal prepping consists of acquiring your own ingredients in bulk, along with your favorite
recipes from Meal Prep on Fleek. Because you are selecting your own meat(s), vegetables, and
seasoning, you will have higher quality of each since you have control over your selections and
often fresher. Meal prepping also comes at a lower cost when compared to prepackaged meals. The average cost for meal prepped meals is around $5 per meal serving.
If we consider a family of 4, that eats 3 meals per day each, after 7 days this makes a total of 84 meals (the math: 4 people x 3 meals x 7 days = 84 meals)…
Prepackaged: 84 meals x $10 = $840 per week.
Meal Prepping: 84 meals x $5 = $420 per week.
At this cost difference, for most working parents in the US today, going to the grocery store for
an hour once a week is worth the $400+ savings per week. For most families, that's good, hard
earned, money better used elsewhere.
How to Save Money with These 3 Recipes
At Meal Prep on Fleek we have recipes readily available, along with a community of other meal
preppers, and we are constantly updating with new and exciting recipes. Here are three easy
budget-friendly meals you and your family can enjoy this week by meal prepping:
Chicken Shawarma With Sweet Potato Fries
Roasted Chicken and Vegetables
Garlic Coconut Butter Chicken Thighs and Zoodles
There are many ways to save money with food prepping, especially when compared to
prepackaged meals. By having more control over your selection of meats, vegetables, and
spices, you will be able to control the costs better than prepackaged meals. At around half the
cost of prepackaged meals, meal prepping is the clear winner.
We have heard some people have gotten their meal prepping down below $3 per meal, so the
possibilities are open wide. We encourage our members to share their recipes and costs, so
that we may continue helping others save time and money with meal prepping. If you have
recipes that are $5 or less per meal, share them in the comments below. We may give you a
shout out!
Fall Harvest Sheet Pan Dinner Meal Prep
This Fall Harvest Sheet Pan Dinner is a sweet and savory combination of chicken, brussels sprouts, red onion and sweet potato. It's an easy sheet pan dinner that you and your family will love. Paleo, Whole30, gluten free, dairy free.
Sheet pan chicken and roasted harvest vegetables ingredients:
How to Store your Meal Prep:
When it comes to storing chicken, best practice is that you keep it stored for no more than 4 days. The best way I have found to keep your chicken fresh and juicy, is to use the FoodSaver® vacuum storage meal prep containers.
Check out the FoodSaver® 3 cup meal prep storage containers and the Handheld vacuum sealer or larger unit with handheld that they offer.
Pro Tip: Habit forming is the key to effective, lifelong, health and wellness success. I made a Habit Forming workbook, by writing out a process and strategy to help you make the most our of your day/week/month. Get it for Free HERE
Servings: 4 servings
Calories: 575kcal
Ingredients
- 2.5 lbs chicken thighs trimmed
- 2 large sweet potatoes
- 1 medium red onion
- 1.5 lbs brussels sprouts
- 2 tablespoon lemon, pepper, herb seasoning
- Olive oil (optional)
Instructions
- Preheat the oven to 425 degree F.
- Prep the Brussels Sprouts; bottoms cut and halved
- Rough chop the rest of the veggies so they are about the same size as the Brussels sprouts
- Add all the veggies to a large bowl. Drizzle with olive oil and salt and pepper to taste
- Then add the veggies to a large sheet pan in an even layer
- Trim the fat off of the chicken thighs and drizzle with oil.
- Put the chicken on top of the veggies and sprinkle with your favorite Lemon, Pepper, Herb seasoning
- Roast for 30 minutes, or until vegetables are cooked and chicken thighs reach 165 degrees on an instant read thermometer.
Nutrition
Serving: 1meal | Calories: 575kcal | Carbohydrates: 54g | Protein: 64g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 269mg | Sodium: 390mg | Potassium: 2009mg | Fiber: 13g | Sugar: 12g | Vitamin A: 25485IU | Vitamin C: 151mg | Calcium: 168mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Thank you to Foodsaver® for sponsoring this recipe, and thank YOU for supporting the brands that help make Meal Prep Mondays possible. All opinions are my own. #FoodSaverAmbassador
What You Probably Don't Know About Nightshade Intolerance
Nightshade intolerance can happen in some people after consuming one or more of a specific group of veggies.
Veggies and fruits are good for us, right? Except for maybe when they are bothersome. Maybe you're aware of nightshade intolerance, maybe you have no idea what nightshades are at all, or why you should or shouldn't be concerned about them. Depending on your own individual health, you may or may not experience some discomfort or intolerance after consuming these types of foods.
What Are Nightshades?
Nightshades or Solanaceae refer to a botanical group of plants with similar characteristics such as flower shapes and seed arrangement within the fruit. This botanical family is made up of a large variety of plants. From annual and perennial vines to shrubs and trees, these plants possess qualities that make them suited to be used as medicine, spices, weeds, or ornaments. We don't, however, necessarily eat all those kinds of nightshades, but they're all connected nonetheless.
Examples of Nightshades
A few commonly known edible nightshades include:
- tomatoes
- a variety of peppers
- potatoes
- eggplant
- paprika
- tobacco
Although the vegetables mentioned are known for their nutritional value and overall health, they have been blamed for inflammation and joint pains.
What are the symptoms of nightshade intolerance?
Nightshades produce chemical compounds called alkaloids. These alkaloids include solanine, nicotine, and capsaicin, which are made to help defend the plant against its natural predators. When consumed by bugs, for example, these compounds act as bug spray to eliminate the pests. (Wow! A plant with its own self-defense mechanisms). These alkaloids are generally concentrated in the roots, unripe fruit, stems or leaves of the plants-parts that are not usually consumed by humans.
Although it's extremely rare, there have been reported cases of human allergic reactions to these alkaloids. Even if there isn't an allergy, a person can have a sensitivity to nightshades. The digestive tract can also contribute to negative human bodily responses. In such a case, the body is not able to properly digest these foods. That's because it lacks the enzymes to do so. Thus when these parts are consumed the following reactions may occur:
- Hives and skin rashes
- Bloating and gas
- Itchiness
- Nausea
- Vomiting
- Heartburn
- Excessive mucus production
- Achy muscles and joints
- Diarrhea
In more severe cases:
- Swelling of the face, mouth, or throat
- Coughing
- Difficulty breathing
- Abdominal pain
- Confusion
- Anxiety
- Shock
- Low pulse
List of Inflammatory Nightshade Vegetables & Fruits
Truth be told there is limited 'controlled study' research out there to give any conclusive negative effects on the human body. There have been many documented animal studies which did confirm that nightshade consumption leads to joint inflammation and painful arthritis. However, the effects noted were connected to the way in which their bodies used vitamin D, which is totally different from how the human body does.
Here is a list of nightshade vegetables and fruits that have been said to contribute to inflammation in humans:
- Tomatoes: All varieties
- Potatoes: White and red potatoes, but not sweet potatoes
- Eggplant
- Peppers: Bell peppers, chili peppers, and any red spices
- Paprika
- Tobacco
- Goji berries
Are Nightshades Inflammatory for Everyone?
For anyone suffering from an autoimmune disease, IBS (irritable bowel syndrome), or a sensitive digestive tract, nightshades should be avoided. These nightshades can have some serious health complications, especially if you're already on a strict diet. Here are a few reasons why you may want to avoid nightshades:
Existing Digestive Disorders
Individuals who suffer disorders such as heartburn, bloating or IBS report that their symptoms worsen whenever they eat nightshades. Yet there is no clear-cut evidence between nightshades and the worsening of these conditions. Some studies, however, show the reverse with a small group suffering from IBS. They reported a reduction in IBS symptoms after taking capsules of red pepper powder for 6 weeks.
Autoimmune Diseases
When someone has an autoimmune disease, their immune system attacks healthy cells, which results in inflammation and tissue damage. Common autoimmune diseases include celiac disease, inflammatory bowel disease (IBD), and rheumatoid arthritis. Nightshades worsen these conditions as they contain chemicals that may stimulate the immune response. However, the National Arthritis Foundation's position on nightshades doesn't necessarily advocate that people cut them out of their diet altogether. It can be a highly subjective experience, different from person to person.
Lectins and leaky gut syndrome
Lectins, a type of protein that may damage the intestinal walls, are also found in nightshades. When the walls of the intestines become damaged, it results in what some medical professionals refer to as 'leaky gut syndrome.' In these cases, proteins that would normally remain within the walls of the intestines can enter the bloodstream.
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Should You Avoid Nightshades?
Allergies to nightshades, though rare, can pose serious problems to those affected. The research out there is unclear about the extent to which the natural chemical compounds in the nightshades affect pre-existing medical conditions. Yet it remains a possibility that symptoms may worsen. People who feel worse after eating them typically learn to avoid them. If you're not sure, it's always a good idea to talk to a trusted medical professional.
Tips / Rules for Avoiding Nightshades?
If you think you are intolerant to nightshades, here are a few tips that could help you keep track of things:
- Avoid Eating Nightshades for Four Weeks. Once you've avoided them for the set period, reintroduce them into your diet for 1 to 2 days to see if you have any reactions.
- Keep A Journal. Record whatever reactions you observe when you consume them. If you observe any severe reactions, you should avoid reintroducing that particular nightshade into your diet.
- Take an Allergy Test. A skin prick test or a blood test can be performed to determine which nightshades you are allergic to.
- Substitute Nightshades from Diet.
Here is a short list of substitutions that can be used:
- White potatoes can be replaced by sweet potatoes
- Tomatoes by beets, carrots, and grapes
- Bell peppers by celery, radishes, and zucchini
Have you heard about nightshades? We would love to hear all about your encounters with nightshades. Do you avoid them for any reason? Do they negatively affect you? Comment below and share your stories with us.
These 27 Chicken Recipes Are Lit AF
Winner winner, we need more chicken recipes for dinner! They're not boring, we promise!
Making chicken again? Sounds kind of boring, doesn't it? Well, it doesn't have to be. For real. These 27 Chicken Recipes Are Lit AF. Each one of the following chicken recipes is easy, healthy, and freakin' full of delicious flavor! Oh, and did we mention high in protein, too?
Why Do We All Love Chicken?
Although we are not all about that "chicken only" life (have you seen our Sriracha Shrimp?), we are all about trying to keep the cost of our meal preps under $4/meal. Keeping the cost down does mean eating chicken for quite a few meals a week because it is one of the cheapest proteins you can buy, especially these days. So, instead of having the same sad, old chicken and rice desk lunch, we thought, why not add some variety; With 27 Chicken Recipes That Are Lit AF. Yes, that may sound intense, but trust us, once you see what's going on below, you will agree! We would NOT steer you wrong here, scout's honor!
Substitutions and Alterations
You can easily swap the cut of chicken (i.e., breast, legs, wings, etc.) for what works best for you. Also, many of these recipes would be great for almost any kind of meat.
So, if you just can't handle another chicken breast (we feel you on that), we have just offered you 27 more recipes because each of these is meat friendly.
For our vegetarian and/or vegan friends out there, tofu and tempeh will work wonders in place of the chicken, too!
Happy cooking, meal prep friends! Don't forget to tag us on social (#mealpreponfleek) to see which chicken recipes you cluck, we mean cook, up! Ha ha, we got you there!
27 (Not-Boring) Chicken Breast Recipes Made for Meal Prep
like Bacon Wrapped Chicken, Pizza chicken, and baked chicken casserole. All of these chicken meal prep recipes are featured below... Enjoy!
Bacon Wrapped Chicken Meal Prep
Chicken and bacon are never a bad idea.
We almost got you there, didn't we? Didn't that look like pizza at first glance? Taste like it, too, and like chicken!
Whole30 Baked Buffalo Chicken Casserole
Buffalo chicken, without all the mess of the frying and the sauce, and all the other nonsense.
Chicken Carrot Meatballs With Mint Cauliflower Rice
Have you ever tried chicken in meatballs? These are light and refreshing thanks to the mint.
Slow Cooker Lemon Garlic Chicken Recipes - Meal Prep
Chicken and lemon just love each other; the meat really needs that bit of acid. Bored with lemon chicken? Use oranges instead.
Watch these recipe videos on YouTube
Slow Cooker Chipotle Honey Chicken Taco Bowls
There's nothing quite as awesome as pulled chicken from a slow cooker. Well, maybe pulled pork, which come to think of it, would make a great sub here for chicken if you're feeling chicken recipe fatigue right about now.
Sheet Pan Chicken Drumsticks With Delicata Squash & Grapes
Have you ever put grapes on a sheet pan? Do it! They pair really well with these herbs, onion, and delicata squash, cut into rounds.
Cilantro Lime Chicken & Cauliflower Rice Meal Prep
Avocados for days, along with cilantro and lime make this a bright and flavorful meal prep.
Healthy Mac & Cheese and Chicken Meal Prep Bowls
Oooooh, did your eyes just get wide? Cause ours did. This one's a keeper. Baby carrots for the win, too.
Simple and straightforward. Chicken recipes that are made on one sheet pan are always winners. Freezer-friendly, too.
Fiesta Chicken Recipe - Meal Prep Idea
Prep this chicken recipe ahead of time for a really flavorful, Southwestern-inspired dish.
Honey Lemon Chicken Meal Prep Bowls
Broccoli and asparagus, along with this honey-lemon chicken recipe, are just perfect together.
Coconut Mango Chicken Meal Prep Bowls
Yay for tropical-tasting chicken recipes.
Whole30 Greek Chicken Meal Prep Bowls
If you're following Whole30, you're likely making a lot of chicken recipes. Add this one to the rotation. The olives make the dish.
Meal Prep Maple Ginger Chicken Recipe
This is like takeout, but better, because you made it yourself and you know everything that's in it!
Freezer Friendly Freezer Chicken Tenders
We're totally down with any recipe that's freezer friendly. Label it, date it, and you've got dinner in a matter of minutes.
Spicy Chinese Chicken Meal Prep Bowls
And here, we continue the theme of chicken dishes that are better than takeout. Especially good with peppers and green beans.
Meal Prep Chicken Burrito Bowls
Beans, chicken, tomatoes, corn, all ready to go whenever you are. So good.
Meal Prep Jerk Chicken Rice Bowls
When you want something a little extra and definitely with a little kick, make these rice bowls. And then thank us later!
Balsamic Glazed Chicken Recipes
One of our favorite things about this recipe is the tanginess from the balsamic glaze that just goes on everything. Balsamic on grapes and strawberries for the unexpected win, yes!
Chicken Pinwheel Meal Prep
Bet you were wondering when we were going to go all sandwich-like on you? These pinwheels are so cute and easy to prep.
Meal Prep Teriyaki Chicken and Broccoli
We just love this dish, and we think you will too, along with everyone in your family. Have you ever met anyone who passed up teriyaki?
BBQ Chicken & Sweet Potato Bowls
Anything bbq chicken can easily become bbq pork if you're suffering from chicken fatigue right about now....
Spicy Thyme Mustard Chicken & Coconut Brussels Sprouts
Bet you didn't see this one coming! This is definitely a keeper; you'll love the combo of coconut, chicken, thyme and mustard.
General Tso's Chicken Meal Prep Bowls
You're seeing a recurring theme here, aren't you? Chicken as yet another takeout meal, done your way.
Mediterranean Chicken Meal Prep Bowls
We kind of want to reach into the screen and just eat this one. I think it speaks for itself.
Garlic & Thyme Chicken Recipe
Chicken and garlic and thyme feel so classic and easy. Good enough for company!
Burger and Veggie Meal Prep
Sometimes you just want a good burger for lunch. Not the fast food kind. The kind that is healthy, packed with protein and served with a big side of veggies like this Burger & Veggie Meal Prep! This whole30 compliant meal prep is all of that plus cheaper than any take out meal!
Ingredients:
- 1 lb lean ground beef ($4.99)
- 2 zucchini, sliced ($2.00)
- 1 Kabocha squash, cut into pieces ($4.00)
- 1 cup cherry tomatoes, sliced ($2.00)
- Oil of choice (e.g., olive oil, avocado oil)
- Seasoning of choice (e.g., salt, pepper, garlic powder)
Total Prep Cost: $12.99
Cost Per Meal: $3.25
Method:
- Prepare the Burgers:
- Form the lean ground beef into four patties. Season each patty with salt, pepper, and any other preferred seasonings.
- Heat a skillet over medium-high heat or preheat your grill. Cook the burgers for about 4-5 minutes on each side, or until they reach your desired level of doneness.
- Prepare the Vegetables:
- Preheat your oven to 425 degrees F and line a baking sheet with parchment paper for easy cleanup.
- Toss the sliced zucchini, kabocha squash, and cherry tomatoes with your oil of choice. Make sure all the veggies are well-coated to help them roast evenly.
- Spread the vegetables out on the prepared baking sheet in a single layer. Roast for about 15 minutes, or until the veggies are fork-tender and slightly caramelized on the edges.
- Assemble the Meal Prep Containers:
- Once the burgers and vegetables are cooked, let them cool slightly before assembling.
- Evenly divide the burgers and roasted vegetables between four meal prep containers. Each container should have one burger, a portion of zucchini, kabocha squash, and sliced cherry tomatoes.
How to Store:
Seal the containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for a week's worth of lunches or dinners.
How to Reheat:
To reheat, simply microwave each container for 1-2 minutes, or until warmed through. If you prefer, you can also reheat the meal in a skillet over medium heat, stirring the veggies occasionally until everything is hot. Enjoy it cold as a refreshing option if you're short on time!
This Burger & Veggie Meal Prep is a quick and easy way to ensure you have a healthy, balanced meal ready to go whenever you need it. With lean beef burgers and a variety of roasted vegetables, this meal prep is not only delicious but also provides a great source of protein and fiber to keep you full and satisfied. Perfect for busy days, it's a meal prep you'll want to make again and again.
Ready to simplify your meal prep routine with this tasty recipe? Try this Burger & Veggie Meal Prep today and see how easy it can be to eat healthy, even on the busiest days! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire each other to eat well and stay on track!
Meal Prep Menu: 2022 Week 43
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Avocado Egg Salad Meal Prep
This healthy boiled-egg salad lunch meal prep recipe is packed with protein, healthy fats, and fiber for a filling, balanced meal
Avocado Egg Salad Ingredients include:
- Eggs
- Primal Kitchen mayo
- Lemon juice
- Avocado
- Chives
- Salt and Pepper
Pro Tip: Habit forming is the key to effective, lifelong, health and wellness success. I made a Habit Forming workbook, by writing out a process and strategy to help you make the most our of your day/week/month.
Servings: 4 servings
Calories: 703kcal
Ingredients
- 4 Avocado
- 10 Hard boiled egg
- ½ cup Primal Kitchen Mayo
- 3 tablespoon Lemon juice
- ¼ cup Chives
- 1 tablespoon Salt
- 1 tablespoon Pepper
- For serving: Blue corn tortilla chips any gf crackers, or bell pepper slices
Instructions
- Instructions:
- Slice avocados, remove the center and peel the outside.
- Place them into a medium mixing bowl and mash together.
- Then, add lemon juice, salt, pepper, chives and mayo. Stir together until fully mixed.
- Finely chop the hard boiled eggs and then place into the bowl and mix fully.
- Distribute between meal prep containers and serve with your choice of side, I used Blue Corn Tortilla chips.
Video
Notes
Optional for sides: Blue corn tortilla chips, bell pepper slices, gluten-free crackers. (Macros are not included in the calculations for these sides)
Makes approximately 4 servings.
Nutrition
Serving: 1meal | Calories: 703kcal | Carbohydrates: 23g | Protein: 20g | Fat: 61g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 25g | Cholesterol: 466mg | Sodium: 2074mg | Potassium: 1175mg | Fiber: 14g | Sugar: 3g | Vitamin A: 1063IU | Vitamin C: 27mg | Calcium: 100mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
How to Train Yourself to Wake Up Early
In my personal opinion, morning is the most beautiful part of the day and I absolutely hate to miss it under any circumstance. There's simply something about watching the sun rise, listening to the song of the birds and just enjoying the silence before the rest of the world wakes up that just really appeals to me, and it's when I'm at my best and when I'm most productive.
I wasn't always a morning person, though; during my teenage years getting up before 1 PM was a miracle, but one day I just got sick of it and decided it was time for a change. Today, I want to share some of the most valuable lessons that I had learned when I was training myself to wake up early, so without further ado here they are:
No Caffeine Before Bed
When I was younger, coffee used to be the first thing I drank every morning and the last thing I would drink at night, which would obviously severely contribute to my unbalanced sleep cycle. As soon as I stopped consuming caffeine in the evening though, the situation improved drastically.
You can still have your morning coffee, and it can even be pretty beneficial to maintaining a healthy sleep cycle, but you really shouldn't make yourself another cup after, say, 6 PM. During these hours your body goes through a pretty complex process and starts synthesizing and releasing the sleep hormone melatonin, preparing itself for nightly rest. Drinking coffee or any other source of caffeine interrupts this process, and makes it much harder for you to fall asleep when you should.
Having dinner right before bedtime can have a similar effect, so that's also something that you should try to avoid and have your last meal 3 to 4 hours before you plan to go to bed.
Get a Consistent Routine
The best way to train your body to wake up early is to wake up and go to bed at the exact same time every day. It might be difficult to get used to at first, but once you do you'll find that it's pretty easy to maintain.
I learned this the hard way when I got my first dog that demanded I walk her at 8 AM every morning. Needless to say it was one of the best things that had ever happened to me, because it gave me a reason to hold on to a consistent routine that forced me to get used to getting up early.
If this is a challenge, you can find some great Time Management Tips here
Which brings me to my next point:
Plan Morning Activities
If you don't have a reason to wake up in the morning, don't expect that you're going to. Most people unfortunately don't plan any of their activities before noon so you might have to improvise, but even an early lunch can give you the drive to wake up and get ready for the day.
These days, my mornings are packed full of activities. I take my kids to school, do yoga, spend some time reading a book and anything else I can cram in there. And I still have a few moments to watch the sun rise when I get up at 6 AM, which is always a plus.
Note to mention... Breakfast, the best meal of the day in my opinion! You should really give these Morning Glory Muffins a try. they weren't named "Morning Glory" for no reason!
Turn Off Your Devices
Glaring at a screen for too long can be detrimental to the quality of your sleep. This is because screen glare inhibits the secretion of melatonin and make your body think that it isn't tired at all, until it can't take anymore at about 4 AM and collapses.
The problem is that, when you do go to sleep at this hour, you aren't getting nearly the right quality of sleep, precisely because you're so tired. That means you'll need more time to rest, and you won't even be as rested as you could if you had gone to sleep earlier and not stared at a screen until the wee hours of the morning.
As you can see, it's really not that difficult to teach yourself to be an early bird, as long as you have the right plan and a little bit of discipline. It's all about getting in the right mindset and getting your body used to it, so if you can do that you're already halfway there. I sincerely hope that these tips have helped you and that you will soon be able to enjoy morning as much as I do. Stay healthy!
Meal Prep Menu: 2022 Week 42
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Low Carb Meal Prep Recipes For Beginners
The awesome thing about a low carb diet is the number of different diets which reflect what it's all about. The Mediterranean, Keto, Whole30, Zero-carb, Paleo and Atkins diet are all variations of the low carb diet. That's because the low carb diet is a diet where the number of carbohydrates consumed, especially unhealthy ones, has been restricted. However, it is rich in protein, healthy fats, and vegetables. Carbs can still be consumed but in much smaller portions. Bet you're wondering what awesome low carb meal prep recipes we have in store for you!
What Is A Healthy Low Carb Diet?
With such a wide scope, there should be no problem eating healthy on a low carb diet. The low carb diet is geared towards helping to eliminate chronic health diseases such as obesity, hypertension, and other heart-related illnesses. A low carb diet assists in keeping the body healthy as it helps:
- In weight loss.
- Stabilize blood sugar levels
- Resolve acne issues
- Improve mental clarity
- Curtail sugar cravings
- Reduce IBS and other gut irritations such as gas, diarrhea, bloating, acid reflux and indigestion.
Additionally, meal prep ideas for low carb diet recipes offers a vast array of meal options. If you wish to get rid of the chronic illnesses which restrict the enjoyment life has to offer, low carb meal recipes can surely help. These low carb meal recipes will surely have you excited to consider the possibilities of a low carb diet.
How To Begin A Low Carb Diet?
As with anything, the best way to begin is to take that first step and - start! Breakfast provides an excellent opportunity to eat low carb. Have some eggs, a vegetable wrap, a cup of coffee or a fruit smoothie without the extra sugar. There's no pressure.
With all the highly sweetened processed foods out there, it seems almost impossible to escape those unhealthy carbs which contribute to chronic illnesses. Yet it is possible! Gradually reduce your intake of the carbs you usually consume until you control when, why and how much carbs are eaten. Low carb meals aren't boring! Luckily, meal prep on fleek has meal prep ideas for low carb diet beginners. Browse through our low carb meal prep recipes to find low carb meal ideas. You will happily enjoy and continue to enjoy our low carb recipes as you eat your way to good health.
Top 10 Low Carb Foods
Here is a short list of low carb foods which can make your low carb meal prep recipes a delightfully healthy feast.
- Vegetables: Avocados, cucumber
- Fruits: Raspberries, Strawberries
- Fats & Sauces: Coconut oil, Olive oil
- Snacks: Cheese, Nuts
- Drinks: Wine, unsweetened coffee
Meal Prep Ideas For Low Carb Diet Recipes
Bet you're wondering what delicious, tasty treats we have lined up for you to experiment with. Well here goes. We've selected five of our favorite breakfast, lunch, dinner and dessert low carb meal prep recipes for you. Enjoy!
5 Low Carb Meal Prep Recipes - Breakfast Ideas
- Collard Wrap Breakfast Burritos
- Nutty Keto Pancakes Meal Prep
- Keto Cajun Sausage Breakfast Scramble
- Cheesy Mexican Cauliflower Fritter Meal Prep
- Sausage Lover's Hashbrown Casserole
5 Low Carb Meal Prep Recipes - Lunch Ideas
- Give This Low Carb Cajun Steak Meal Prep A Try!
- Low Carb Meal Prep: Shrimp, Veggies, & Cauliflower Rice
- 3 Ingredient Meal Prep
- Meatloaf & Mashed Potato Meal Prep
- Chicken Salad & Rainbow Carrot Meal Prep
5 Low Carb Meal Prep Recipes - Dinner Ideas
- Low Carb Lasagna Meal Prep
- Gumbo Meal Prep
- Pulled Pork Sliders With Sweet Potato Buns
- Eggplant Meatballs and Zoodle Meal Prep
- Low Carb Philly Cheesesteak Meal Prep
5 Low Carb Meal Prep Recipes - Dessert Ideas
- Chocolate Almond Butter Bark
- Low Sugar Chocolate Peanut Butter Cups
- Cinnamon Roll Coffee Cake Meal Prep
- Berry Almond Chia Pudding Meal Prep
- Keto Fresh Raspberry Cheesecake
13 Meal Prep Recipes with Rice
You will probably agree with us that rice is a tasty addition or complement to some of your favorite meal prep meals. But rice is also easy to mess up if you don't do it right. Not to mention, rice is a major money saver.
A study in 2020 shows that you could buy rice for less than $1 per pound! And if you love these ideas, and want to swap the rice out, check out these healthy alternatives to white rice. But first...
How to Cook Rice:
I have to admit this is my favorite method. Most rice cookers have one button-Cook. And when it flips off it goes to warm. It is literally that simple. Rice cookers range in price from about $30-$300. But once you put in the rice and water and rinse, rinse, rinse, and press the button, they cook a perfect pot of rice and click off to the warm setting when it is done. You have nothing to think about and it is done for you.
Ingredients:
- Short or medium-grain rice
- Water
Method:
1: Measure your rice accurately using the measuring cup that came with the rice cooker. Fill the rice above the brim, then level off the cup. Now pour the rice in the empty inner cooking pan.
2: Rinse rice under water until the water clears. Rub the grains of rice gently between the palms of your hands and drain.
3: Add water to the water level line that corresponds to the number of cups of rice you are cooking. If you are cooking 3 cups of rice, add water to water level 3 for "White Rice." Be sure that all the grains of rice are submerged and the surface of the rice is flat and level to ensure even cooking.
4: Wipe off any excess water from the outside of the inner cooking pan and place it in the rice cooker. Select the "White Rice" menu setting and press START.
5: When cooking completes, allow the cooked rice to 'rest' for 15 minutes. If you have a Micom rice cooker, this is done automatically and you will not have to wait. Open the rice cooker and use the special nonstick rice spatula to fluff and serve your rice.
Read more here: 4 Ways to Cook Rice
PRO TIP: If you're a major time hacker, like us, you can always opt for Minute Rice\'s pre-made rice cups.
Rice Dishes for Dinner:
Lighter Buffalo Chicken and Rice Skillet
Chipotle Brown Rice Grain Bowl
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
One Pan Mushroom, Pomegranate and Feta Wild Rice
Sweet and Spicy Jalapeno Sausage Fried Rice
Mexican Whole Grain Rice and Quinoa Casserole
20 Minute Meal Prep Chicken, Rice and Broccoli
Spicy Chicken Rice and Beans Meal Prep
Servings: 4 meals
Calories: 415kcal
Ingredients
- 1 pound Ground Beef 93% lean or leaner
- 2 teaspoons minced garlic
- 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
- 1 medium red bell pepper cut into ½-inch pieces
- 6 ounces frozen pea pods
- 3 cups cold cooked rice
- 3 tablespoons Tamari sauce
- 2 teaspoons sesame oil
- ¼ cup thinly sliced green onions
Instructions
- Heat a large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into ¾-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, if needed.
- Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°Color is not a reliable indicator of ground beef doneness. Heat 2 tablespoons water in the same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce (or Tamarand sesame oil.
- Return beef to skillet; heat through. Stir in green onions.
- Divide into meal prep containers.
Video
Nutrition
Calories: 415kcal | Carbohydrates: 46g | Protein: 31.6g | Fat: 10.8g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
15 Healthy Vegan Recipes That Are Easy To Pack
If you are following a plant-based diet or a vegan diet then we know you are in need of some easy recipes. And even if you aren't following either of these dietary lifestyles, we guarantee that one of these 15 Healthy Vegan Recipes That Are Easy To Pack will make you think twice about including more plant based dishes in your meal prep rotation.
All of these healthy vegan recipes are quick, easy and 100% packable to make your on-the-go meals a breeze. We guarantee that these 15 healthy meals will make even your biggest carnivore co-worker want to grab a fork and dive right in.
Vegan Recipes That Are Easy To Pack
Vegan Chopped Chickpea Greek Salad Meal Prep
Loaded with protein, fiber, and healthy fats. This prep comes together in less than 15 minutes.
Hearty, spicy and loaded with all of that fall, slow cooker flavor. This killer chili will leave you feeling satisfied on the coldest fall day.
Apricot Cucumber Tofu Steak Meal Prep (YUM!)
Vegan 'Cheesy' Spaghetti Squash
A mac 'n cheese like dish filled with a vegan cashew cream sauce. Need we say more?
Vegan BBQ Lentil Taco Meal Prep
Vegan tacos are taken to the next level with the addition of crispy fried onions and a smooth and tangy cilantro lime crema
What you can always eat is any combination of vegetables, grains and vegan protein! We call this a Green Goddess Bowl, because that's how you will feel.
Homemade sushi is much easier to make than you would think… and it's way cheaper than eating at your favorite restaurant.
Santa Fe Quinoa Stuffed Bell Peppers
Looking to spice up your weekday menu? These Santa Fe Quinoa Stuffed Peppers will do just the trick.
Roasted Sweet Potato Black Bean Quinoa Salad
This healthy Sweet Potato Quinoa Black Bean Salad is exactly the sort of meal that we can spend all morning looking forward to at our desk.
This tofu. Please try it. Please try it. This technique is pretty foolproof in creating chewy, crispy chunks of tofu that aren't drenched in oil.
Ramen noodles are good for more than just soup! Switch things up and try them in this easy and colorful Vegan Ramen Noodle Salad!
Meal Prep Vegetarian Quinoa Burrito Bowls
These easy vegetarian quinoa burrito bowls make 5 days worth of food in less than 20 minutes, is packed with nutrients and tastes delicious!
A bowl of super filling and satisfying Moroccan-inspired meatballs are exactly what you should be making for lunch this week.
The sweet, sticky, & addictively delicious dish that tastes like a better-for-you version of Panda Express!
Quinoa & Spinach Delicata Squash
Roasted delicata squash loaded with quinoa, spinach, pecans, and cranberries. A deliciously wholesome and hearty dish you can enjoy all season.
Slow Cooker Stuffed Cabbage Soup
Thank you to The Kansas Beef Council for sponsoring this Slow Cooker Stuffed Cabbage Soup post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
The slow cooker does the work in this high-protein beef and cabbage soup. Full of vegetables and fiber-rich brown rice, this soup is a complete meal with plenty of servings for easy reheating on busy days!
There is nothing cozier than a warm bowl of soup in the winter. Especially a nutritious, delicious soup that warms you from the inside out.
Not only are soup recipes usually easy and inexpensive, but when using the slow cooker, you only have to spend a few minutes cooking while the rest is done for you! Talk about a time-saving meal prep hack!
This Slow Cooker Cabbage Roll Soup has a generous serving of protein, carbohydrates, and fiber in each serving. Plus, you get in plenty of veggies, all while being just around 400 calories per serving.
Our Protein Choice: Lean Ground Beef
Lean ground beef is the key to making this slow cooker cabbage roll soup high in protein and lower in fat and calories. If you've been around here a while, you know that we love to use ground beef because of its versatility and ability to make a meal macro-friendly.
In addition to being delicious and versatile, Ground Beef that is 93% lean or leaner meets government guidelines for "lean." If you're trying to choose lean meats, this is an excellent source. Lean Ground Beef, which is 93% or leaner, is a perfect protein option for meals that use a sauce. For instance, this cabbage roll soup that takes just 10 minutes to prep.
Easy To Prepare
Unlike traditional stuffed cabbage, which can be time-consuming to prepare, this Unstuffed Cabbage Soup needs only 10 minutes of work. The hardest part is browning the lean ground beef in a pan! However, once that step is complete, you simply add the remaining ingredients to your slow cooker and let it do aaaallllll the work for you.
Can we also talk about how affordable this meal prep is? Most of these ingredients are meal prep staples that we recommend having on hand at all times, so the shopping list for this should be a breeze!
Also, with slow cooker soup recipes, you can add any other veggies, grains, or seasonings you have on hand. This is one of our favorite ways to use up vegetables on their way out. One thing we don't like around here is food waste -- or money waste!
Swaps
Rice: you don't need to use brown rice here. Feel free to sub with any rice that you have on hand.
Veggies: any color/kind of peppers, onions, or cabbage will work in this recipe.
Tomatoes: whole tomatoes can be subbed for the diced. If desired, you can also use low sodium options for tomatoes and beef stock.
Make It Freezer Friendly
This recipe, as is, serves four. However, many of us love keeping a stash of freezer-ready meals on hand for nights and weeks when we are too busy to meal prep. If that's you, you're in luck with this recipe! This can easily be doubled to keep on hand for future weeks.
More Lean Ground Beef Recipes
- Beef & Vegetable Fried Rice
- Loaded Burger Bowls
- Beef Lasagna Casserole
- Beef Breakfast Sausage Egg Cups
- Taco Seasoned Ground Beef & Sweet Potato Hash
INGREDIENTS
- 1 lb. lean ground beef
- ½ cup uncooked brown rice
- 1 cup chopped green bell pepper
- 1 cup chopped celery
- 1 cup chopped yellow onion
- 1 cup peeled/chopped carrots
- 1 tablespoon Italian seasoning
- 1 tablespoon minced garlic
- 3 cups chopped green cabbage
- 8 oz. tomato sauce
- 15 oz. can of diced tomatoes
- 4 cups beef stock
- Salt and pepper to taste
- 2 tablespoon fresh chopped parsley
Servings: 4
Calories: 410kcal
Equipment
- 1 slow cooker
Ingredients
- 1 lb. lean ground beef
- ½ cup uncooked brown rice
- 1 cup chopped green bell pepper
- 1 cup chopped celery
- 1 cup chopped yellow onion
- 1 cup peeled/chopped carrots
- 1 tablespoon Italian seasoning
- 1 tablespoon minced garlic
- 3 cups chopped green cabbage
- 8 oz. tomato sauce
- 15 oz. can diced tomatoes
- 4 cups beef stock
- Salt and pepper to taste
- 2 tablespoon fresh chopped parsley
Instructions
- Brown ground beef in a medium pan until mostly cooked through, about 8 minutes. Add cooked ground beef to crockpot. Add remaining ingredients except salt, pepper and parsley.
- Cover and cook on low for 8 hours or on high for 4 hours. Season with salt and pepper to taste.
- Ladle soup into 4 round meal prepcontainers and top with chopped parsley.
Nutrition
Calories: 410kcal | Carbohydrates: 44g | Protein: 33g | Fat: 13g | Sodium: 900mg | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sausage and Egg Breakfast Bake
We'd be completely lying to you if we told you that we didn't like breakfast at MPOF. But we believe in honesty, so we want to tell you - Breakfast is one of our favorite things in the entire world! Truly, nothing quite satisfies our hunger like the diverse flavors of breakfast in the morning. Similarly, nothing quite satisfies our hunger and our desire for a streamlined schedule like a delicious, yet easy breakfast idea! And that's precisely why we're here for you today - To give you the recipe for this Sausage and Egg Breakfast bake; one of our favorite breakfast meal prep recipes that is both scrumptious and simple in equal measure!
All the best of breakfast is packed into this protein-rich casserole. Herbed breakfast sausage, veggies, and cheddar cheese add plenty of flavor without the need for lots of ingredients.
How long will Sausage and Egg Breakfast Bake last for?
This easy breakfast idea will last you a good four full days in your fridge! For optimum freshness, make sure to store your meals in high-quality two-compartment containers.
Can Sausage and Egg Breakfast Bake be frozen?
Yes! Not only can you freeze this dish, but it will even keep in the freezer for up to about 3 months. Just be sure to refrigerate or freeze within 2 hours of making it.
Sausage and Egg Breakfast Bake Ingredients:
- 8 large eggs
- ½ cup 2% milk
- 1 ½ cups shredded cheddar cheese
- 12 oz. pork breakfast sausage
- ½ cup chopped red bell pepper
- ½ cup chopped parsley
- ⅓ cup chopped green onion
- ½ teaspoon sea salt
- ¼ teaspoon cracked black pepper
For Serving
- 5 cups mixed berries (strawberries, blueberries, etc.)
This deliciously easy breakfast idea takes 53 minutes to create from start to finish, and the best part is that it only takes 5 minutes to prep!
Begin by preheating your oven to 350ºF, then lightly grease an 8x11 casserole dish or baking pan with an oil of your choosing. While you wait for your oven to heat up, begin making the breakfast sausage by heating it over medium heat in a skillet. Use a spatula to break up into small pieces, then brown for 5 minutes while stirring occasionally.
Now, add your chopped veggies to the pan and cook 3 minutes longer-They'll absorb the delicious flavor of the sausage this way (It's okay if the sausage isn't cooked completely by this point, as you will be baking it together) . Drain the grease from the pan and allow the ingredients to cool for 5 minutes.
Grab a medium-sized mixing bowl and beat your eggs, milk, sea salt, and black pepper together. Stir in ½ cup of shredded cheese and cooled sausage/vegetable mixture, and then add to your greased casserole dish. Sprinkle with the remaining cheese, and bake for 35-40 minutes or until the center is cooked. Cool at room temperature for 10 minutes before slicing into 6 servings.
How to portion Sausage and Egg Breakfast Bake?
Simply divvy the bake into 6 equal-sized squares. Place 1 piece of egg bake in the large compartment of 6 two-compartment meal prep containers, the berries in the smaller one, and you're good to go!
More easy breakfast meal prep recipes:
You already know we love breakfast, and these other great meal prep recipes are a testament to that! If you loved this recipe, be sure to check them out:
Sheet Pan Sweet Potato Breakfast Hash
Sheet Pan French Toast Sticks & Sausage
Easy Gluten Free Fall Breakfast Granola
Sheet Pan Breakfast Hash and Eggs
Beef Breakfast Sausage Egg Cups
Loaded Sausage and Bacon Breakfast Casserole
Bacon Wrapped Asparagus Breakfast Bowls
Other tips for making Sausage and Egg Breakfast Bake:
Love cheese? Yeah, we thought so. Sprinkle extra on top for even more baked-cheesy goodness!
Uniformly cut your veggies-The smaller the better! This ensures even cooking.
Coating your veggies in flour before baking will help thicken the bake up nicely! You can opt for any flour you'd like.
Wait a day to eat this breakfast bake. It allows the flavors to marinate and mature!
Substitute milk for half & half or even heavy cream for additional creamy texture. Don't want the added fat? Give plain, fat-free yogurt a shot!
Servings: 6 meals
Calories: 489kcal
Ingredients
- 8 large eggs
- ½ cup 2% milk
- 1 ½ cups shredded cheddar cheese
- 12 oz. pork breakfast sausage gluten free, if necessary
- ½ cup chopped red bell pepper
- ½ cup chopped parsley
- ⅓ cup chopped green onion
- ½ teaspoon sea salt
- ¼ teaspoon cracked black pepper
For Serving
- 5 cups mixed berries strawberries, blueberries etc.
Instructions
- Preheat oven to 350ºF and lightly grease an 8x11 oven-safe casserole dish or baking pan with cooking spray. Heat breakfast sausage over medium heat in a skillet and use a spatula to break up into small pieces. Brown for 5 minutes stirring occasionally. Add bell pepper and green onion and cook 3 minutes longer. It's okay if the sausage isn't cooked completely. Drain grease from the pan. Set pan aside to cool sausage or 5 minutes.
- Whisk eggs, milk, sea salt, and black pepper together in a medium mixing bowl. Stir in ½ cup of shredded cheese and sausage/vegetable mixture. Pour into pan and sprinkle with remaining cheese. Bake for 35-40 minutes or until the center is cooked. Cool at room temperature for 10 minutes before slicing into 6 servings.
- Place 1 piece of egg bake in a large compartment of 6 teal MPOF containers. Add berries to 6 smaller compartments.
Video
Nutrition
Calories: 489kcal | Carbohydrates: 19g | Protein: 29g | Fat: 19g | Fiber: 3g | Sugar: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: 2022 Week 41
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
3 Best Kitchen Appliances for Meal Prep
With thousands of kitchen gadgets, devices, machines, and doodads, it can become overwhelming when deciding what kitchen appliances are worth it. We totally know what that can feel like, so we here at Meal Prep on Fleek are here to help you with what we have found. After testing hundreds of various products, we found time and time again these three kitchen appliances to be among the top for every meal prepper. These kitchen appliances save time and stress, while significantly enhancing your meal prepping lifestyle.
- These 3 kitchen appliances will save time and stress.
- This is for anyone that wants to meal prep.
- In this post, we'll explain what these 3 appliances are, why they are important, explain basic use instructions, and provide 3 meal suggestions if you're new to these appliances.
What are the 3 Best Kitchen Appliances, and Why Does it Matter?
After years of cooking, consulting with people from all walks of life from grandmothers to chefs, from working parents to holiday house parties, anyone and everyone that wants to meal prep, these three appliances repeatedly showed up in people's top-three kitchen appliance lists. There are other fantastic kitchen tools and appliances that we also love, but these specific top three are what make meal prepping the easiest, and we know they are going to significantly help you!
First on the list: Slow cookers are a must-have, not only for Halloween, Thanksgiving, and Christmas gatherings, but also for your daily meal prepping. With a slow cooker you can put your ingredients in, leave for the day, and come back to a delightfully smelling home and several meals for the week. Not only do slow cookers help cooking in bulk, but they also enhance the flavors of many stews, chilies, soups, and roasts for a more enjoyable eating experience. Plus, there is less cleaning required with a slow cooker since it is one large bowl to be washed as opposed to two or three different pots and pans. Each of these amazing benefits of a slow cooker help save time and stress.
Pressure cookers are our second on the list. With a pressure cooker, we can cook things up to 70% faster than standard cookware. When we do not have enough time for a slow cooker, or we don't want to leave the slow cooker on all day, a pressure cooker is the next best appliance. Chilies, beans, broths, stews, and more can be cooked in far less time with these. Even more exciting is the opportunity to use a pressure cooker for canning things in jars, which surely comes in handy for meal prepping.
Third on our list of top-three kitchen appliances is the air fryer. These are such time and money savers because they cook items relatively quickly with a fantastic desired crunch, and without use of additional oil that a deep fryer requires. Since no oil is required to air fry, it starts saving money instantly when compared to traditional methods. Air fryers can assist those that want to consume fried foods without the added calories. Of course, we have also used an air fryer to reheat leftovers, such as our favorite fried foods like fried chicken or fried potatoes.
How to Use:
Slow Cookers
For slow cookers, the instructions are easy. First, we cut up all of the meat(s) and vegetables that we would like to use. Next, we add the listed recipe ingredients into the slow cooker, put the lid on, and set the temperature and timer according to the recipe. Then, we walk away. Easy-peasy. Once it is done cooking, the large cooking bowl is easily removed for either using as food storage or to empty out and be cleaned.
Pressure Cookers
Pressure cookers are about as easy to use as slow cookers. Simply put the listed ingredients in the cooker and close the lid. Be sure to follow all precautions such as allowing the steam release to function properly. Once the pressure cooker begins whistling like a steam engine or a loud tea kettle, it is ready to be checked. How long each thing is to be cooked in a pressure cooker varies, so be sure to follow the cooking instructions as to not overcook. If you are interested in learning how to preserve your food by canning them with a pressure cooker, check out this link.
Air Fryers
Air fryers are also very user-friendly. Put the items you wish to "fry" in the air fryer, close it, select the temperature and cooking time, and begin. Once it is done frying, it will chime. We love how easy these are to use to reheat those French fries, or to get an extra crisp texture on those leftovers, within the amount of time it might take you to microwave it. Except that air fryers make things taste better than microwaves can. Meal prepping air fried vegetables or potatoes is extremely convenient with the air fryer.
3 Recipe Suggestions
If you are new to cooking with our top three kitchen appliances, here are three easy and tasty meals to try at home:
- For the slow cooker, we recommend trying our: Slow Cooker Lentil Soup
- For the pressure cooker, try our: BBQ Pulled Chicken Stuffed Sweet Potatoes Say that three times fast! Phew...
- For the air fryer, we suggest trying our: Air Fried Baby Potatoes
Meal prepping becomes so much easier as we discover the methods and tools that help us. With these three super-easy-to-use kitchen appliances, meal prepping and cooking in general can become so much more enjoyable. Each of the listed kitchen appliances help save time and stress from being stuck at the stove or cleaning dishes. Be sure to check out more recipes for cooking with slow cookers, pressure cookers, or air fryers on MealPreponFleek.com
25 Quick Healthy Meal Preps
These 25 quick healthy meal prep recipes will help you save time and money, but still eat deliciously without getting bored. You're welcome!
Imagine this: Quick meal prep recipes that save you time and provide you with balanced nutrition. These 25 quick healthy meals promise to do just that. Within 30 minutes or less, a variety of delicious breakfast, lunch, and dinner options can be yours for the prepping.
We all live in a world where there doesn't ever seem to be enough time to cook the most amazing and healthy meals possible. That's of course where the meal prep lifestyle comes in. The meals we've suggested here can help you attain balanced nutrition within a short time frame. We believe firmly that quick healthy meals should contain vital nutrients readily available from vegetables, proteins, and carbohydrates. These achieve that criteria-and then some!
READ MORE: Ultimate Guide to Calculating Macros
The role of vegetables in quick healthy meals
Vegetables provide useful amounts of vitamins, fiber, and minerals. These are all necessary to keep our bodies healthy, in balance, and to ward off ailments such as heart disease, diabetes, and stroke. Imagine that green vegetables such as kale have lutein as a nutrient, which helps keep the eyes healthy, for example. Veggies are so easy to incorporate into quick meal prep recipes, too-no matter the time of day, like this lunch recipe with colorful veggies.
Why is protein important for healthy meals?
Proteins are needed to help the body make enzymes, hormones, and other useful chemicals. It is also needed for muscle growth, repair, and development as well as other biological processes. Surprisingly, proteins are not only found in lean meats such as poultry, and fish, but are also available in seeds and nuts, legumes, some grains, eggs, and most dairy products (hint: plain Greek yogurt has more protein than plain yogurt).
READ MORE: 26 Easy Meal Prep Ideas That You Actually Want to Meal Prep
Carbohydrates are not evil
Of course, we all need the energy to perform our daily routines efficiently-coffee is great but it can't do everything for us. That's where the carbohydrates come in. Granted they've gotten a lot of attention and a bit of a bad rap lately, but everyone's body uses them differently. It's important to understand that there are healthy carbohydrates and they can have a role in your diet. (Of course, this depends on your individual needs). Healthy sources of carbohydrates include fruits, starchy vegetables, legumes, and grains. I bet you can start to see how all of these different food types and ingredients overlap and work together.
Without further ado, it's time to savor these quick healthy meal selections. We've broken the selections down into breakfast, lunch, and dinner, but some of these ideas can definitely be eaten any time of day. Hey, you're an adult now-if you want breakfast for dinner or salad for breakfast, go for it.
Quick Healthy Breakfast (10 ideas)
Summer Breakfast Salad Meal Prep
Smoked Salmon & Lentil Breakfast Salad
Easy Paleo Breakfast Egg Muffins
Strawberry & Bacon Breakfast Salad
Make Ahead Fruit and Yogurt Parfaits
Paleo Breakfast Meal Prep Bowls
Make Ahead Breakfast Smoothies
Quick Healthy Lunch (7 ideas)
15 Minute Chicken and Sausage Meal Prep Bowls
Buffalo Chickpea Pinwheel Meal Prep
Grilled Halloumi and Watermelon Salad
Quick Healthy Dinner (8 ideas)
Chilled Avocado Soup Meal Prep
Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways!
Chickpea Curry With Jasmine Rice Meal Prep
10 Minute Teriyaki Chicken and Broccoli
Caribbean Drumsticks
Create your own savory and refreshing Caribbean Drumsticks meal at home!
Caribbean vacations are known for having something for everyone. At MPOF, we think it's the same with Caribbean Drumsticks - it's chicken that has a bit of spice. This meal prep recipe is bursting with the delicious Caribbean inspired flavors of allspice, coconut, garlic, plantains and more. You're sure to enjoy this chicken recipe on a warm and sunny day - or any day - in minutes with an Instant Pot!
One of the benefits of using an Instant Pot Pressure Cooker is that you have the freedom to do other things in the kitchen and around the house while the cooking happens without you. Cooking chicken drumsticks in your Instant Pot is easy, simple, and dependable. Here we go - let the fun begin!
Bursting with deliciously Caribbean inspired flavors, you're sure to enjoy these easy Instant Pot drumsticks and refreshing plantain salad!
How long will Caribbean Drumsticks last for?
You can safely store Caribbean Drumsticks in the refrigerator for up to 4 days. Cooked chicken and plantain salad last for the about same amount of time in the fridge, so portion them and store them together for when you're ready to get at them.
Can Caribbean Drumsticks be frozen?
Cooked chicken is easy to freeze and can be stored for up to three months. Seal the chicken well in a quality meal prep container and they'll be good when you are. The plantain salad can last in the freezer just as long. Simply place your frozen meal prep in the fridge the night before. The chicken will heat so much better after it has had a chance to thaw. You can reheat Caribbean Drumsticks in the oven or microwave for lunch or dinner.
Caribbean Drumsticks Ingredients:
Drumsticks
- 2.25 lbs. Chicken Drumsticks
- ½ C Roughly Chopped Red Onion
- 2 Tbsp. Fresh Garlic
- 3 tablespoon Melted Coconut Oil
- 2 Tbsp. Dried Cranberries
- ½ Tbsp. Grated Fresh Ginger
- ½ tsp. Ground Coriander
- 1 tsp. Allspice
- 1 C. Water
Salad
- 2 Tbsp. Coconut Oil
- 2 Ripe Medium Plantains, peeled and diced
- 14 oz. Canned Kidney Beans
- 1 C Halved Grape Tomatoes
- 2 Tbsp. Chopped Red Onion
- 1 Tbsp. Minced Jalapeño
- 1 Avocado, cut into chunks
- ¼ C Chopped Cilantro Leaves
Salad Dressing
- Juice of 1 Lime
- 2 Tbsp. Extra Virgin Olive Oil
- 1 tsp. Honey
- ¼ tsp. Pink Himalayan Salt
- ¼ tsp. Ground Black Pepper
How do you make Caribbean Drumsticks?
This recipe is divided into two parts and is done in less than an hour. First, the Caribbean Drumsticks and second, the Plantain Salad.
Let's start with the chicken drumsticks. Start to prepare the chicken by blending the ingredients for its sauce in a blender.
Heat up the Instant Pot on "Saute" mode and a quarter of the blended sauce, then place the drumsticks in the Instant pot and sear both sides for 3 minutes. Once seared, place the drumsticks on trivet in Instant Pot and pour the remaining sauce over the drumsticks. Cook on high for 15 mins, then natural release for 10 minutes before manually releasing the remaining pressure.
Remove drumsticks from Instant Pot and pour cooked sauce over the drumsticks.
For the salad, you'll start by browning the plantains with coconut oil in a large pot or skillet over medium-high heat.
In a medium-sized mixing bowl, toss the beans, tomato, red onion, and jalapeño. That's it! Set it aside for a final combination in the last step.
Let's finish with the salad dressing: whisk the dressing ingredients until thoroughly combined. Add the avocado, cilantro, and plantains to the medium mixing bowl along with everything else, gently folding or tossing it together until well-coated with dressing.
Serve, store, and enjoy!
How to portion Caribbean Drumsticks?
Storing your chicken meal prep recipe is easy with our Dual Compartment Meal Prep Container! Place the drumsticks in the 2-cup compartment and your Plantain Salad in the 1-cup compartment the other.
More Chicken Drumstick meal prep recipes:
One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash
The Top 20 Chicken Meal Prep Recipes for 2019 are main dishes that will fill your belly for weeks.
Other tips for making Caribbean Drumsticks:
Make sure to use medium-heat for the plantains. They need a bit of time to cook and you don't want to overcook the outside and undercook the inside.
Choose the freshest and - if possible - organic vegetables and drumsticks to feel as good about your food as it's going to make you feel.
Removing the skin from the drumsticks allows the spices to marinate directly into the chicken for more bursts of flavor.
For a more authentic flavor, opt for a gluten-free dry rub to compliment the sauce.
If you're feeling extra spicy, book yourself some tickets to the Caribbean!
Servings: 6 meals
Calories: 511kcal
Equipment
- Instant Pot
Ingredients
- 2.25 lbs. Chicken Drumsticks
- ½ Cup Roughly Chopped Red Onion
- 2 Tbsp. Fresh Garlic
- 3 tablespoon Melted Coconut Oil
- 2 Tbsp. Dried Cranberries
- ½ Tbsp. Grated Fresh Ginger
- ½ tsp. Ground Coriander
- 1 tsp. Allspice
- 1 Cup Water
Salad:
- 2 Tbsp. Coconut Oil
- 2 medium Ripe Plantains peeled and diced
- 14 oz. Canned Kidney Beans
- 1 Cup Halved Grape Tomatoes
- 2 Tbsp. Chopped Red Onion
- 1 Tbsp. Minced Jalapeño
- 1 Avocado cut into chunks
- ¼ Cup Chopped Cilantro Leaves
Salad Dressing:
- 1 Lime juiced
- 2 Tbsp. Extra Virgin Olive Oil
- 1 tsp. Honey
- ¼ tsp. Pink Himalayan Salt
- ¼ tsp. Ground Black Pepper
Instructions
Drumsticks:
- Add all ingredients to a blender (except drumsticks) and blend until well-combined.
- Heat Instant Pot on Sautee mode and a quarter of the prepared sauce - place drumsticks in Instant pot and sear on both sides (~3 mins.)
- Next, place drumsticks on trivet in Instant Pot - pour remaining sauce over drumsticks, and set Instant Pot to Pressure Cook on high for 15 mins. then natural release for 10 minutes be-fore manacling releasing remaining pressure.
- Remove drumsticks from Instant Pot and pour cooked sauce over the drumsticks.
Salad:
- Heat a large pot or skillet over medium-high heat - once heated, add coconut oil and plan-tains until golden brown and slightly tender, stir occasionally. Once cooked, set aside.
- Now add to a medium sized mixing bowl the beans, tomato, red onion, and jalapeño. Set aside.
- In a separate bowl, whisk all dressing ingredients until combined.
- Next, add avocado, cilantro, and plantains to the medium mixing bowl along with everything else, gently folding/tossing together until coated in the dressing.
- Serve, store, and enjoy!
Video
Nutrition
Calories: 511kcal | Carbohydrates: 42.2g | Protein: 24.2g | Fat: 28.4g | Fiber: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pumpkin Mustard Stuffed Cabbage
These Whole30 Pumpkin Mustard Stuffed Cabbage rolls are hearty, healthy, and inexpensive to make! This version gets its flavor from a pumpkin mustard sauce for a high-protein, low-carb and gluten-free dish everyone will enjoy!
If you haven't cooked a whole lot with cabbage, you're in for a treat. This recipe for Whole30 pumpkin mustard stuffed cabbage may make you a believer. It's so good, you'll wonder why you've only had cabbage in coleslaw or sauerkraut before. Seriously.
The flavors here aren't too dissimilar from what you may have had in other stuffed cabbage recipes, but instead of tomato sauce, it uses pumpkin mustard.
The Benefits of Cabbage
What's even better is that this recipe is economical, too. Cabbage isn't expensive and it keeps forever in your crisper, which means you'll be able to make this at a moment's notice.
As for the other ingredients? They're mostly pantry staples, with the exception of cauliflower and ground beef.
Substitutions and Alterations
You'll need cabbage, but you can use red or green cabbage. Admittedly, the latter works better, simply because heads of green cabbage tend to be larger. And that's important because you'll need enough surface area to stuff them with all these delicious ingredients, and roll them up. Then, they'll get nestled in the pot and simmer away.
If you can't find the pumpkin mustard sauce we've specified in this recipe, combine ½ cup pumpkin puree (NOT pumpkin pie puree!) in a small bowl with 2 to 3 tablespoons of both Dijon mustard and apple cider vinegar. Add a little salt and pepper to taste and stir until it's all integrated. You'll have what you need for these pumpkin mustard stuffed cabbage rolls.
READ MORE: Do you love pumpkin? Try our Crockpot Pumpkin Chili Meal Prep!
Whole30 Pumpkin Mustard Stuffed Cabbage Ingredients:
Ingredients
- 6-8 large cabbage leaves
- 3 cups grated cauliflower
- 1 tbsp. ghee
- ¾ cups onion, diced
- 1 lb. ground beef
- 1 whole eggs, whisked
- 1 tsp. kosher salt
- ½ tsp. freshly ground black pepper
- 1 tsp. ground cinnamon
- ½ tsp. garlic powder
- ½ tsp. nutmeg
- ¾ bottle Pumpkin Mustard
- Hemp seeds, optional
If you aren't enjoying these right away you can evenly divide them into your meal prep containers and enjoy them for lunch during the week!
Whole30 Pumpkin Mustard Stuffed Cabbage Meal Prep Recipe
Servings: 6 servings
Calories: 277kcal
Ingredients
- 6-8 large cabbage leaves
- 3 cups cauliflower grated
- 1 tbs ghee
- ¾ cup onion diced
- 1 pound ground beef lean ground
- 1 large egg whisked
- 1 tsp Sea Salt
- ½ teaspoon black pepper
- 1 teaspoon ground cinnamon optional
- ½ teaspoon Garlic Powder
- ½ teaspoon ground nutmeg optional
- ¾ bottle pumpkin mustard
- hemp seeds optional
Instructions
- Boil cabbage leaves about 2 minutes or until soft. Set aside to cool.
- Preheat oven to 350 degrees F.
- Cook beef, onions, and seasonings with ghee in a medium skillet until no pink remains. Drain any fat. Add in rice cauliflower and egg.
- Spread a very thin layer of the pumpkin mustard sauce into the bottom of a lined pan.
- Remove any thick stem on cabbage leaves. Lay the cabbage leaf flat and add ⅓ cup filling to the center of the leaf.
- Roll cabbage leaf up like a burrito. Repeat with remaining cabbage.
- Pour remaining pumpkin mustard sauce over the cabbage and cover tightly with foil.
- Bake 45-50 minutes. Let cool 15 minutes before serving.
- Top with hemp seeds, if desired.
Video
Notes
Nutrition for 1 out of 6 servings:
20g Protein, 11g Carbs, 17g Fat
Nutrition
Serving: 1serving | Calories: 277kcal | Carbohydrates: 11g | Protein: 20g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
18 High Protein Meal Prep Recipes
High Protein Meal Prep Recipes
Whether you are a macro tracker or not, the key to fitness success relies heavily on your diet. Specifically, including enough protein to help build lean muscle mass to keep your metabolism up and the calories burning. Pair that with the satiation from protein (it takes longer to digest thus keeping you feeling full longer) and you have yourself a 'recipe' for weight loss success!
To make hitting your protein goal easy during the week we have compiled 18 High Protein Meal Prep Recipes that require only a few ingredients and minimal time. Pair them with your favorite carb and healthy fat for a well-rounded meal.
PRO TIP: Switch up the protein to vary the meals. If something calls for steak, but you prefer chicken or just need to add a little variety, GO FOR IT! Also, any vegetarian/vegan protein option can be subbed in for eggs, fish, chicken or steak! The combinations are endless, so have fun! Now, you may be wondering...
How much protein do I need?
You need 10% to 35% of your calories to come from protein. So if you're eating 2,000 calories per day, you should be eating about 200-700 calories from protein, or 50-175 grams.
However, if you're trying to increase muscle mass, we would recommend that you lift weights regularly or and eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Combine that with these high protein meal prep ideas and you're making progress!
More High Protein Meal Prep Guides here:
- High Protein Breakfast Recipes
- High Protein Beef Meal Prep Recipes
- Top 9 Plant Based Protein Sources
- Foods that are Secretly High in Protein
High Protein Diet Recipes
Orange Chicken Meal Prep - 52g
Turmeric Scrambled Egg Meal Prep
Jalapeno Sliders With Sweet Potato Buns Meal Prep
Carrot Meatballs With Mint Cauliflower Rice
Sheet Pan Teriyaki Chicken - 64g
Sausage Lover's Hashbrown Casserole
High Protein Breakfast Recipes
Whole30 Baked Buffalo Chicken Casserole
Beef Patties With Corn, Rice and Sauteed Veggies
One Skillet Spaghetti Squash & Meatballs
One Dish Spaghetti Squash & BBQ Chicken Drumsticks
Whole30 Pumpkin Mustard Stuffed Cabbage
20 Minute Paleo Thai Almond Butter Meatballs
One Pan Mushroom, Pomegranate & Feta Wild Rice
Little Work. Big Flavors. This One Pan Mushroom, Pomegranate & Feta Wild Rice recipe is the perfect blend of savory, sweet, and salty, all coming together in a dish that's as nutritious as it is delicious. With hearty crimini mushrooms, sweet pomegranate seeds, and chewy wild rice, this gluten-free and vegetarian dish is a winner on all fronts. And it gets even better-it's all made in just one pan!
Who could resist the chewy texture of wild rice paired with the earthiness of cremini mushrooms, the burst of sweetness from pomegranate seeds, and the savory hint of chives? Finished with a salty crumble of feta cheese, this dish is a symphony of flavors that hits all the right notes. Um, definitely not us!
Why You'll Love This Dish
- Easy to Make: With just one pan, this dish is a breeze to prepare and clean up. Perfect for busy weeknights when you want something comforting without spending hours in the kitchen.
- Packed with Flavor: The combination of mushrooms, pomegranate, and feta creates a unique blend of tastes that will leave your taste buds dancing. The mushrooms bring a meaty, umami flavor, the pomegranate adds a burst of sweetness, and the feta provides that deliciously salty finish.
- Versatile and Nutritious: This dish is naturally gluten-free and vegetarian, making it suitable for a variety of dietary needs. Serve it as a hearty main course, or for those who prefer a bit of meat, pair it with cooked chicken or toss in leftover diced chicken. Looking to keep it plant-based but boost the protein? Adding beans or tofu would be a fantastic option.
- Perfect for Meal Prep: This recipe makes a great option for meal prep. It reheats well, making it an excellent choice for lunch or dinner throughout the week. Just prepare a big batch, portion it out, and enjoy!
Ingredients You'll Need
- Ghee: Adds a rich, buttery flavor. You can substitute with olive oil or butter if you prefer.
- Crimini Mushrooms: These hearty mushrooms add a meaty texture and earthy flavor. Feel free to use any variety of mushrooms you like.
- Garlic and Onion: Essential aromatics that build the base of flavor for the dish.
- Wild Rice: The chewy texture of wild rice works perfectly here, but you can also use quinoa or brown rice for a different take.
- Low-Sodium Chicken Stock: Adds depth and richness to the dish. Vegetable broth can be used to keep it vegetarian.
- Green Onions: Provide a fresh, mild onion flavor.
- Pomegranate Seeds: These sweet, juicy seeds add a pop of color and flavor, perfectly balancing the savory elements.
- Feta or Goat Cheese: Crumbled over the top, this cheese adds a creamy, salty finish that brings everything together.
- Salt & Pepper: Adjust to taste, bringing out all the flavors in the dish.
How to Serve
This is a versatile dish that can be enjoyed in many ways:
- As a Main Dish: It's filling enough to stand on its own, making it a perfect vegetarian main course.
- With a Side of Protein: Serve alongside grilled chicken, salmon, or even a steak for a more substantial meal.
- Plant-Based Protein: Add some chickpeas, black beans, or tofu to the pan for an easy boost of plant-based protein.
- As a Side Dish: It makes a beautiful and flavorful side dish for holiday dinners or any special occasion.
Final Thoughts
This dish is a celebration of flavors and textures, with each ingredient bringing something special to the table. Whether you're looking for a quick weeknight dinner, a meal prep option, or a stunning side for a special meal, One Pan Mushroom, Pomegranate & Feta Wild Rice is sure to impress. It's wholesome, delicious, and so easy to make-you might just find yourself making it on repeat!
So go ahead, give this dish a try. We promise it'll be a hit, no matter how you choose to serve it!
Some of our favorite One-Pan Meal Prep Ideas:
- One Pan Beef Stroganoff (Paleo,GF)
- One Pan Roasted Brussels Sprouts, Grapes and Sausage Meal Prep
- One Pan Paleo Sticky Sesame Chicken Thighs
- One Pan Baked Pasta Primavera
- One-Pan Chicken and Orzo Recipe
Full Recipe
Servings: 4
Calories: 256kcal
Ingredients
- 1 tablespoon ghee
- 1 pound crimini mushrooms washed and sliced
- 1 clove garlic minced
- 1 small white onion diced small
- ¾ cup wild rice can sub quinoa or brown rice
- 1 cup low sodium chicken stock
- 1 cup green onions chopped
- ½ cup pomegranate seeds
- ½ cup feta or goat cheese
- salt & pepper as desired
Instructions
- Heat ½ tablespoon ghee in a large skillet over medium-high heat.
- When ghee is melted add in garlic and onion and cook for 1 minute. Add in mushrooms, salt and pepper. Cook for 5 minutes.
- Add in your rice and chicken broth. Cover pan with a lid and simmer over medium low heat for 25-30 minutes or until all liquid is gone.
- Remove pan from the heat and toss in pomegranate seeds, green onion and feta.
- Serve as a main dish (4 servings) or a side (makes 6 servings).
Notes
Nutrition for 1 out of 6 servings:
18g Protein | 38g Carbs | 8g Fat | 256 calories
Recipe slightly adapted from here.
Nutrition
Serving: 1meal | Calories: 256kcal | Carbohydrates: 38g | Protein: 18g | Fat: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: 2022 Week 40
NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Low Carb Meal Prep: Shrimp, Veggies, and Cauliflower Rice
If you're looking for a delicious, low carb meal prep recipe that's easy to make and bursting with flavor, look no further! This Shrimp, Veggies, & Cauliflower Rice dish is the perfect choice for anyone aiming to eat healthier without sacrificing taste. Packed with protein from the shrimp, vitamins from a variety of veggies, and fiber from the cauliflower rice, this meal prep is sure to keep you satisfied and on track with your dietary goals.
Ingredients:
- 1 large head of cauliflower, quartered
- 1 tablespoon extra virgin olive oil
- 2 tablespoon Liquid Aminos (or low-sodium soy sauce)
- 1 lb shrimp, peeled and chopped
- 1 ½ teaspoon salt
- 2 cups mixed chopped veggies (fresh or frozen)
- Cooking spray (olive or coconut oil)
Instructions:
- Prepare the Cauliflower Rice:
- Take each quarter of the cauliflower head and use a cheese grater to create small, rice-like pieces. This is your cauliflower "rice." Transfer it to a bowl and set aside.
- Cook the Cauliflower Rice:
- Preheat a large, deep non-stick pan over medium heat. Spray the pan with cooking spray to prevent sticking.
- Add the cauliflower rice to the pan and cook for 3-4 minutes, stirring frequently, until it becomes slightly golden. Be careful not to let it burn.
- In the last minute of cooking, add ½ teaspoon salt and 2 tablespoon of Liquid Aminos to the cauliflower rice. Stir well to combine. Once cooked, transfer the cauliflower rice to a bowl and set aside.
- Cook the Shrimp:
- Return the skillet to medium heat and add the olive oil, swirling to coat the bottom of the pan.
- Add the chopped shrimp and cook for about 2 minutes on each side, until the shrimp turns pink and opaque.
- Add the Vegetables:
- Increase the heat to medium-high and add the mixed chopped veggies to the shrimp. If you're using frozen veggies, this will warm them up nicely.
- Reduce the heat to low, cover the skillet, and let the mixture simmer for about 6 minutes, allowing the flavors to meld together.
- Combine and Serve:
- Remove the skillet from the heat and stir in the cauliflower rice. Mix everything together so the flavors are evenly distributed.
- Serve your shrimp, veggies, and cauliflower rice meal prep with fresh cabbage leaves or enjoy it on its own for a satisfying low-carb meal.
How to Store:
- Divide the shrimp, veggies, and cauliflower rice evenly among your meal prep containers. Seal the containers tightly with lids.
- Store the containers in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for a week of lunches or dinners.
How to Reheat:
- To reheat, simply microwave each portion for 1-2 minutes or until warmed through. You can also reheat the meal in a skillet over medium heat, stirring occasionally until hot. If reheating from frozen, allow the meal to thaw in the refrigerator overnight before reheating.
This Low Carb Shrimp, Veggies, & Cauliflower Rice meal prep is an easy and tasty way to keep your meals healthy and delicious. With a perfect blend of protein, veggies, and low-carb cauliflower rice, this dish is perfect for anyone following a low-carb or keto lifestyle. Whether you're prepping for the week ahead or looking for a quick dinner option, this recipe is a must-try!
Do you have a favorite cauliflower rice meal prep recipe? Share it with us in the comments below! We'd love to hear your tips and tricks for making low-carb meal prep easy and delicious. And don't forget to follow us for more healthy meal prep ideas that will keep you feeling great!
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